#crossfitthames

Workout of the Day

A: Back Squats 4x10 @ 75kg w/ 3 sec pause at the bottom

B: Gymnastics Fun

C: 15min EMOM x1 Muscle-Up

Day 101

Workout of the Day

Monster session!

A) Back Squats x5 70kg x5 75kg x5 80kg x3 85kg x3 85kg x1 92kg x1 92kg x1 95kg

B) Deadlifts x3 100kg x3 110kg x3 120kg

-Hook grip-

C) 3 Rounds of 400m Run 15 Wall Balls 10 Dumbbell Snatches 24kg 5 Cleans 50kg

Time: 15:30

I tried to throw in 1 muscle up after the cleans but it wasn’t happening today.

D) Hero Murph - half 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run

Day 25

Workout of the Day

A: Zecher Squat x3 40kg x3 60kg x3 70kg x3 80kg x3 90kg PB

B: 100 Wall Balls for time 20lb - 3 Burpees at the start of every minute - 10min time cap Total: 82 un-completed. F**ked! Not happy. Hate wall balls.

Muscle-Up Development

I wasn't happy not finishing that WOD. Man it was brutal. So to make myself feel better I hit some muscle-ups.

It's interesting to see yourself being played back on video. I haven't had a coach look at my MUs yet but I think I need to; loosen up on the kip, keep my feet together, rings tight and push back on the decent.