September 21st

Lately we have been spending some more time on the C2 rowers preparing our athletes for the winter. Then we get nailed with a 90 degree day!! Alex Whitsel posted a blistering :39.4 sec 250m row, that is flat out ripping it!

For the WOD we worked a count down and count up rep scheme. Athletes were really put to the test on the larger sets of muscle ups when fatigue and failure set in. Dave Ulmer posted the fastest time of the day with a 9:06 RX performance.

Newcomer Brian Swinehart also became a member of the Rogue Muscle Up Club. Congrats!

SKILL
3 Intervals
250m Row (score fastest row)

Muscle Up Transitions

WOD
50- Box Jumps (24/20)
5- Muscle Ups (10 ST)
35- Box Jumps
10- Muscle Ups (20 ST)
20- Box Jumps
15- Muscle Ups (30 ST)

*Sub parallette Shoot-Thru’s for muscle ups
**Shoot-Thru = push-up into a dip for 1 rep

From muscle up

From row