Holy Sh*t!!! I did a muscle up!
The scary part is I really wasn’t trying or expecting to get one… It just kinda happened on the first try and I almost didn’t know what to do… Azad was trying them, I was saying I need to work my false grip, and only really attempted them the other week when Jason had us practice them before the WOD. So when the kip worked and I realized that I was above the rings… I was like “sh*t, what do I do now??”… it wasn’t pretty, but I made it! And of course had to hold up there for few minutes screaming “Somebody get a camera!!!!”
WOD:
Sumo Deadlift – 7 sets of 2
These should be fast and explosive, not as concerned of going for a 2 rep max but you should go heavy (keeping good technique is key here)
You have 10 minutes to complete 7 Rounds of:
- 7 DL’s @ 225#’s
- 7 Push Ups
RESULTS:
Sumo Deadlifts – Worked mainly at 245#
4:51 @ 205#
39 Wallballs
First off let me just say, my legs are still dead from the speed squats on Monday. So I knew the wallballs were not going to be pretty. The sumo’s when well. For the metcon, I did drop the weight down a little bit just because of how much my back had bothered me on Monday, I didn’t want to over do it. I think this was a good weight, as Jason said 4min was a good time to aim for and I it was only in the last two rounds that I broke up the deadlifts into 4 and 3.
The wallball shots on the other hand where not pretty as expected. Only getting 39 in 5 minutes isn’t great, but at least I put some effort into them. Several times I went down and my legs just wouldn’t go back up… and I just kind fell on my ass ;-P
But all and all, it was a good day at the gym… did I mention I got a muscle-up? ;-D