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Blog Archive

WOD

Today’s Skill: Muscle-up Practice/Progressions
“3 Round Nancy + Helen”
For time:
3 Rounds of:
  • 400m
  • 15 Overhead Squats (Rx:95#/65#, L2:65#/45#, L3:45#/30#)
*THEN – NO REST*
3 Rounds of:
  • 400m
  • 21 KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
  • 12 Pull-ups (L2/L3: Strict Banded Pull-ups)
*30 Minute Time Cap*

Skill
Muscle Ups (MUs)

WOD

*2.5 minutes of Double Unders (DUs) or Single Jump Ropes JRs (4 JR = 1 DU)

*2.5 minutes of Muscle Ups (L2: band bar MUs, L3: band C2B pullups)

4 rounds
Score: total DUs and total MUs

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Skill:

  • Muscle-up

WOD:

20min AMRAP of:

  • 2 Muscle Ups/Bar Muscle Ups
  • 6 Goblet Squats (1.5pood/1pood)
  • 8 KB Swings (1.5pood/1pood)

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Today’s WOD

  • Partner WOD Saturday! // 1/20/18

    *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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