CFDC
Skill work: 5 minutes of jumping rope, muscle-up practice, and rope climbing.
Only got one muscle-up, and it happened once I switched to the higher rings. Biggest problems are maintaining the false grip and committing to the transition by driving my head through the rings.
Conditioning: 3 rounds of 1 minute row, rest, 1 minute box jumps (24 inch), rest, 1 minute thrusters (95#), rest.
25/24/15
23/21/15
22/20/15
Total score: 180
This workout was a total gasser. I'm satisfied with my rowing totals -- I was pulling pretty hard. Box jump totals should have been higher. There's no reason why I can't be incredible at box jumps. I'm a good jumper and there is no weight component. Thrusters were brutal, but they actually got easier as my hips and ankles opened up. I basically worked for 30 seconds, rested for 15, and then worked again for the last 15. Probably should have squeezed out a few more reps in the first two rounds, but thrusters are flat-out difficult. I'm content with today's effort. I wish I were making more progress on muscle-ups, but I haven't been putting in the time on them. Let's just hope they don't show up in Charlottesville.
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