6 August 2015 – Bars, Bruh

Deadlifts Bench Press
1×8 65% (40kg)
1×8 70% (40kg)
1×6 80% (45kg)
1×6 85% (45kg)


5 Rounds
400m Run
3 Bar Muscle-ups
6 Hang Squat Cleans (70,50)
9 Box Jump Overs
Level 3- (60,40), 1 muscle-up
Level 2- (50,30) 6 pull-ups, 6 dips
Level 1- (40,25) 6 modified pull ups, 6 dips

Time: 25:00 (50kg/Assisted Bar MU)


Felt a bit flat after last nights workout, but I’m glad I went this morning. 🙂 Did yesterdays WOD at the gym last night as traffic didn’t allow me to get to the box in time. Swopped the 100m run for 12 Pushups and found a dark corner at the gym. Had idea what my time was. Also did alot of stability work on my shoulder (Wall walks, kettle bell movements).

Tried to pace myself on this one, but a slight niggle in my right calf slowed me down on the run (perhaps from the double unders earlier this week). The bar muscle ups went well, I can feel the muscles in the injured region worked hard on those assisted MU’s. Thanks to Laruchke who pushed me on the last couple of runs – much appreciated!


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