Mathew Kapela

Hometown:
Houston, TX
Gym:
Vintage CrossFit
Gender:
Male
Age:
36
Height:
5' 10"
Weight:
155 lbs

September 11, 2015

Performed at: Vintage CrossFit
Workout Name: Nasty Girls
Description: 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Results: 12m 21s
Performed as RX
Warmup: Ring Dip Practice
Beginners
3x5-10 reps perfect pushups (elbows tight, chest touches, thighs don't)
3x20-30 sec ring support hold
Intermediate
3x5-10 ring dips (focus on keeping elbows tight to body and full ROM)
Practice jump to support at bottom of ring dip
Advanced
Every 30 sec for 5 min (10 sets)
1 Sled Push

2 similar workouts

Date Name WorkoutDescription Results
09/11/2015 Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 12m 21s
Performed as RX
10/30/2014 Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 15m 23s
Performed as RX