Sunday 13 November

angie pistol


7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.


3 rounds at pace of:

10 squats

10 pushups

10 ring rows

5 Kettlebell Sumo deadlift high pulls (Increase weight each round, not to exceed RX’d)

Skill Work

Handstand Hold, 10 min practice


5 rounds

75 lb Sumo Deadlift High Pull, 10 reps

Bench dips, 10 reps


7 rounds

75 lb Sumo Deadlift High Pull, 10 reps

Bar or bench assisted dips, 10 reps


7 rounds

85 lb Sumo Deadlift High Pull, 10 reps

10 Ring dips or

20 Bar dips


Developing the Muscle-up with Rob Miller Part 2, The Transition – video [wmv] [mov]







8 thoughts on “Sunday 13 November

  1. 6:49 @ 135lb SDHP
    Jason, great time as well.
    Pumps me up seeing so many people getting their fitness on… class.
    Then I look outside and Jordan is crushing sled pulls in the parking lot by herself.
    So many people wanting to get better, stronger, faster

  2. ~6:40 scaled at the PMRF gym (read: globo).

    50lb SDHP at a negative and bench dips. They had these weird barbells with preset bumper plates. I think they were about the same size as our 5lb metal plates.

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