Did an extremely brief workout today--a 2/3 Mooch.
Warmup:
Barbell complex, 55#
The Mooch (2/3)
AMRAP in 10min
3x Back Squat, 225#
6x Pull Up
9x Push Up
Completed 5 rounds. Back Squats really felt like something--which says I haven't been doing enough of them. By the time I was done, I was feeling it in my arms too. I think that a full Mooch would be good for me (soon).
Warm-up:
DROM
back squat
Crossfit Football WOD 061309
"The Mooch", AMRAP in 15 minutes of:
3 back squats 225#
6 pullups
9 pushups
BL: 10 rounds + 1 back squat
3x(1+4) muscle-up + ring dips
Brutal. Still sweating 45 minutes later. Very interesting triplet cause the pullups and pushups drove so much blood to my shoulder girdle that getting the barbell racked properly was actually a bit painful. Pullups done on rings to avoid losing the rack, which meant kipping was extremely limited.
