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WOD

5 RFT of

  • 3 Muscle-ups (L2: 6 C2B Pull-ups/6 Ring Dips, L3: 6 Strict Band Pull-ups/6 Box Dips)
  • 6 Alternating One Arm Sprawls
  • 9 Hollow Rocks
  • 12 Jump Squats

 

WOD

Muscle-up Practice

1-1-1-1-1-1

3 RFT of

  • 2 Muscle-Ups (L2: 6 C2B Pull-ups/ 6 Ring Dips, L3: 6 Strict Band Pull-ups/ 6 Box Dips)
  • 10 Overhead Squats (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 20 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)

WOD

4 RFT of

  • 3 Bar Muscle-ups (L2: 6 C2B/6 Box Dips, L3: 6 Strict Band Pull-ups/6 Box Dips)
  • 10 Roll-up Starfish Jumps
  • 15 Air Squats
  • 20 Wall Touches (6 inches above your hand pressed against wall)

WOD

4 RFT of

  • 5 Power Snatches (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 7 Muscle-ups (L2: 7 C2B Pull-ups/7 Ring Dips, L3: 7 Strict Band Pull-ups/7 Box Dips)

WOD

“CrossFit Open Workout 11.4”

10 Minute AMRAP of

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (RX: 120#/90#, L2:95#/65#, L3: 85#/55# )
  • 10 Muscle-Ups (L2: Bar Muscle-Ups, L3: Pull-ups and Dips)

WOD

“Amanda”

9-7-5 Reps for Time of

  • Muscle-Ups (L2: Bar Muscle-Ups, L3: Pull-ups and Dips)
  • Snatches (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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