Author: colinbilodeau

071319

“Herd”
4 Rounds for time:
9 Lifts @ 135/95 **
7 Muscle-ups ***
16 Pistols (total)
Dubs

*After each round complete
70 Dubs after round 1
11 Dubs after round 2
20 Dubs after round 3
14 Dubs after round 4

**Lifts:
Round 1,2,3,4 respectively”
Snatch, Clean & Jerk, Squat Clean, Deadlift
***Muscle-ups:
Round 1,2,3,4 respectively:
Ring, bar, ring, bar

071119

A) Ring Dip 5RM
Pull-up 5RM
*5 sets back and forth of the two movements to attempt a 5RM
*Be smart on your modifications, if you have to modify and use progressions to get up to a 5RM difficulty get it done, if you can load up a belt/chain and make it bodyweight+ go for it.
B) For time:
30 Wall Ball @ 20/14
15 Pullups
15 Ring Dips
20 Wall Ball
10 Pullups
10 Ring Dips
10 Wall Ball
5 Pullups
5 Ring Dips