Today was just a heavy MetCon of 20min or less with some skill work at the end. I did this WOD at home and had to make it up as I do not have any bumper plates to throw around. This is what I did.
For time:
4rounds
400M run
5 Muscle Ups
15 Sit Ups
16:42
All with a 10# vest on. I tried the 20# but there was no way I was going to get any muscle ups with the 20#. The muscle ups were done in ones and the situps were burning by the last set of 15. Not having alot of equipment at home hurts the heavy days. I also have to be careful of what I choose in the WODs as to not hurt myself for the strength lifts (example: not to do heavy thrusters in a WOD the day before I am supposed to find my 3rep max for front squats or shoulder press) I tried a muscle up after taking the vest off and I almost shot through the ceiling. I finished with skin the cat work. It looks and is pretty easy until you take out all momentum and use just your core to swing you around in the tuck position.
Tomorrow front squats and we will have to see what the main page WOD is.
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