All about them rings

28
May

All about them rings

Shoulder Press x10
3 sets @ 65%

Muscle-up Progressions

30 Muscle-ups for time

*10 min cap

Option:
AMRAP in 7 min
4 pullups
4 dips

Compare to Sept.28/12

IMG_5695

53 Responses

  1. Shane Hayes

    Mobility and Wu x 1
    Group mobility
    Strength shoulder press 3 x 10
    45/ 65/ 95/ 95 x 8
    Great sharing the bar Mark!
    Wod 30 muscle ups for time (10 minute cap)
    3:32
    Did bar muscle ups, still not back on the rings yet. Also still feeling Mondays pushups.. Lol
    Great class Kevin and great work 6 amer’s!!

  2. Rachel

    mobility
    wu x1 HRPU + 400m run
    group wu
    strength – Shoulder press 3 x 10 reps
    wu 25#, 35# x 3

    WOD : AMRAP in 7 min.
    4 Ring rows
    4 Parallette dip

    Total rounds = 12

  3. Mark D

    WU + MOB – HRPUs – 400m run

    Shoulder Press x10
    3 sets @ 65%
    WU – 45#, 55#, 65#, 65#

    Muscle-up Progressions

    30 Muscle-ups for time

    *10 min cap

    Option:
    AMRAP in 7 min – 8 rounds
    4 pullups
    4 dips

  4. wu+mobility+400m run (low back pain on run.. Not happy)

    Shoulder press with Tara!
    10 reps 3 sets @45#. 35# WU set
    These felt good. I think k did a better job at bracing than usual

    WOD: 30 MU scaled to
    AMRAP 7 mins
    4 ring rows
    4 dips (feet in front)
    12 rounds + 3 ring rows.

    Felt very slow and wobbly today. Didn’t brace well on ring rows

    Attempted a cashout run but my back hurt with the first few steps so did 500m row instead

    Bonus cashout: corrective height Measurement! I’m 5’7″! See that Terri-Lynn! Lol

  5. WU + MOB – HRPUs – 400m run (I did an extra set of pushups because I forgot to do Hand Release)

    Shoulder Press x10
    3 sets @ 65%
    WU – 45#, 95#, 95#, 95#x7 (number 7 was totally dynamic so I had to stop)

    Muscle-up Progressions

    30 Muscle-ups for time
    time = 9:22 Leg assisted MUs from seated position

    tried the man test… was only able to do 40#… does that make me %75 man?

  6. Shoulder Press
    3×10
    45-45-45
    Thanks for sharing the bar Vanessa 🙂

    WOD
    AMRAP 7min
    4 ring rows
    4 ring dips
    Total: 8 rounds 2 ring rows.

    Cashout: 30 burpees for 30 WODs (2/30)

    Great work 8:30!! You were so lively today. It was like a dance party 😉

  7. Debbie

    Shoulder Press 3×10
    (45)-55-55-55(7)
    My 65% landed in between 50-55 and I rounded up. Probably should have gone with 50# though.

    Muscle-Up Progressions

    WOD
    AMRAP in 7 min
    4 ring rows
    4 dips
    Total: 14 + 3 dips

    400 m run
    10 Wallballs @ 20#

  8. Kevin

    Press x10
    85-85-85

    WOD Rx’d
    6:29 (1:03 off old PR)

    All singles. On pace up to 15 reps, then got slow.

    Thanks for visiting Brent and Rebecca!

  9. Laura

    Shoulder Press
    3×10 @40#

    MU progressions
    Did a few 10 sec. holds and a few negatives. Surprised myself when I was able to do some semi-controlled negatives!!

    WOD
    AMRAP 7min
    4 ring rows
    4 ring dips (toes below rings)
    Total: 9 rounds, 2 ring rows (I think, forgot to move my penny a few times)

    Great class today! It was fun to do assisted ring dips during the WOD for the first time 🙂

    Nice to see my “old” friend Brent from UNB (not that we are old or anything) and share the bar with Rebecca!

  10. Mob + WUx1 + Shoulder Mobility

    Shoulder Press 3×[email protected]% – 105#

    WOD Rx = 21 reps @ 10 min cap

    I think I’ve done 30 reps in about 12 mins last fall…. I’ve had better MU days but it was still OK. Good job 4pm.

  11. Steph H

    Mob
    WU x1
    400m run

    Group Mob

    Static vs dynamic

    Shoulder Press
    WU @ 35#
    3 x10rep @50#

    Muscle up progression practise

    AMRAP 7mins
    4 ringrows
    4 dips
    Total: 12 rounds & 3 ringrows

  12. 1 mile run with Steph and Alaina, thanks girls!

    Group Mob

    Static vs dynamic

    1 arm Shoulder Press (nursing a sore shoulder)
    3 sets of 10
    15#-20#-25#

    Muscle up progression practice

    AMRAP 7mins
    4 ringrows with false grip
    4 paralette dips with 25#
    Total: 12 rounds & 3 ringrows

    13 rounds

    cashout 30 burpees (Thanks Tara :)) good job Alaina and Heather!

    You know it was a nice change today to keep the intensity lower, I’m sure my body appreciates that once and awhile.

  13. Alaina

    Early to the 4pm class so……
    One Mile run with Maria and Steph!! Love you guys for going with me 🙂
    WUX 1 plus 400m run with BJ 🙂
    Shoulder Press with the lovely Heather!!
    10x 40-50-50-50#
    Amrap in 7 min
    4 ring rows with false grip
    4 ring dips on toes
    Score: 12 rounds
    30 Burpee Challenge with Maria and Heather!! 1/30
    Great day with so many of my fav people!!

  14. Gilles

    mob wux1 +400 m run
    shoulder press 3×10 rep
    65×5 85×10 85×10 85×10
    option AMRAP in 7 min
    4 pull up
    4 ring dip
    total 9 round 4 pull up
    shoulder still sore from monday

  15. BJ

    Mob + WU + 400m run with Alaina

    Shoulder Press
    3×10
    55-55-50#
    Thanks for sharing the bar Steph

    Muscle up progressions

    WOD
    AMRAP 7min
    4 ring rows
    4 ring dips (feet under me)
    Total: 14 rounds 3 dips
    *so close to 15 rounds

    Cashout: 800m run 15/30

  16. Frankie

    wux1 + 400m run
    shoulder press @ 65% 3 sets of 10 used lower weight because of shoulder issue
    65-65-65

    WOD scaled: AMRAP in 7 mins
    4 pull ups
    4 par dips
    = 12 rounds + 2 pull ups PR of 3 rounds (did this one back in 2011)

  17. Marcel

    WU x 1

    Mobility

    Muscle Up Progressions

    AMRAP in 7 min

    4 Pull Ups on rings with false grip
    4 Ring Dips

    6 Rounds

    Thanks Kevin lots of great pointers tonight.

  18. 1 Mile Run with Alaina and Maria!!
    Mobility + WU

    Shoulder Press 3×10 65%
    55-50(8)-45

    Muscle-up Progression

    WOD: 30 Muscle-ups (10 Min Cap)
    Total = 3 RX

    *Really need to work on these more often!

    Thanks Kevin!

  19. Natacha

    Shoulder press
    45(10)-60(10)-60(6)/55(3)-55(8)

    Muscle up progression (a first!)

    Wod
    Amrap 7 min
    4 pullups on rings(first set with false grip)
    4 ring dips with feet in back
    7 + 1 pullup

  20. Shoulder Press x10
    3 sets @ 65%
    wu(35#) 55-50-50(8)

    Muscle-up Progressions

    Option:
    AMRAP in 7 min
    4 pullups (scaled to ring rows)
    4 dips (from rings)

    Total: 5 Rounds

    Great 6pm class! Thanks Amanda 🙂

  21. I totally forgot to post yesterday… better late than never!

    Shoulder press x 10 @ 65%
    45 x 10
    65 x 7 (which IS my 65.. but couldn’t do 10)
    55 x 10
    55 x 10

    MU progressions

    WOD
    AMRAP 7 mins
    4 Ring rows
    4 Dips (modified with feet under)

    Total: 10 rounds + 4 ring rows

  22. Claire

    Shoulder Press x10
    3 sets @ 65% (55#)

    Muscle-up Progressions

    30 Muscle-ups for time

    *10 min cap

    Option:
    AMRAP in 7 min
    4 pullups (did first 2 rounds rx then did ring rows)
    4 dips (first round rx then rest with the help of a box in front of me)
    Total:13+2dips

Leave a Reply