Light Bulb

Wednesday Oct 11 2017


I'm sure you've all noticed the Muscle Up Challenge on the board these last 16 days and to some of you it's probably like lol yeah right. Funny but very true and if you are one of those people you can do this, instead of trying to do 1-30 as Rx'd try doing Day 1 two days in a row, then Day 2 two days in a row and so forth until doing 15 days twice. If you are scaling from the floor make it as difficult as possible and think of those rings as your only way to get up off the floor i.e. don't use your legs. Whichever path you choose though isn't the important part but it's just the fact that you are doing it which is the key to your success. Have a great Wedsnesday!
1.) Light Bulb
3 rounds 
Row 21 cal
21 Thrusters 95/65lb
21 Toes to Bar
note: 14 minute cap
*2.) Front Squat 3-3-3-3 @ approx 85%
*3.) Heaving Snatch Balance 2-2-2-2-2 @ approx 60% of 1RM Snatch, rest as needed
*4.) Every 30 seconds for 4 minutes Snatch Pull to Low Hang Pause 3 seconds then Snatch @ approx 60%
*5.) 3 rounds for time 
75 Double Unders
30 Alternating Dumbbell Snatch 50/35lb
Note: power or full and full Dumbbell must touch floor
*6.) Muscle Up Challenge Day 16
16 Muscle Ups


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Whiteboard
FS 245#
2+9 FS w/mods
Light FS @ 85#.. DU extra credit 9:12
2+14 thrusters
155 FS, 75 heavin snatch
Just shy of 2 rounds, Rx-ish
Some of my later T2B were a little sketch.
Woof
2 + 7 thrusters 55#
2+3cals #75
FS 215-225 4x3.
2 + 6 cal 55#
2 + 19 thrusters
2 + 21 cal row 75#
12:36 with allllll the mods
16 cal assault bike for row, 21 hang power c&j 65#, 40 sec plank w/ 45# plate
2 + 8 cal @65#
*Did 5 consecutive T2B today!
10:54 last time
2 + 12 thrusters 75#
2 +1 t2b rx
straight leg to upright in place of t2b (able to hang on the bar tonight though)
FS: 250#
2 + 13 thrusters
All single t2b FS 235
2 rds and 21 thrusters at 65#
2 Rds + 19 cals Rx
So sorešŸ˜©
13:55 RX
Some mobility, strict PU and dips, run and rowing
2 + 18 cals RX
focused on touching my toes to the bar every time
2 round plus 9 cals
2 + 21 Thrusters **
Kip and toes as high as possible... Finished workout after. 115# FS, 55# Heaving Snatch, 65# Pause Snatch
*2.) @225; *3.) @110; *4.)@110; *6.) 16MU
Bullet Point Faction Games Qualifiers
5x5 HBBS @ 260# while Laura and James maxed out their backsquat. Row / wallball workout. I completed 5 rounds of a 500 meter sprint. Handstand hold and monkey hang practice.
13:07 (65#)
*****crazy scl'd: subbed DB FS & V-ups (L.shoilderšŸ™„); some PSn work, & yoga.