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Blog Archive

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#)

WOD

Front Squat
2-2-2-2-2-2

13 Minute AMRAP

  • 3 Muscle Ups (L2: 9 Pull-ups, 9 Dips)
  • 5 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 8 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

Deadlift

3-3-3-3-3 then 3+ at 80% of last set of 3*

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

3 RFT of

  • 50 Air Squats
  • 7 Muscle-Ups (L2: 14 pull-ups and 14 ring dips)
  • 10 Hang Power Cleans (RX: 135#/95#, L2: 115#/65#, L3: 95#/45#)

Skill

Muscle-up

WOD

30min AMRAP of:
12 Lunges
15 ABmat Situps
15 GHD hip extensions
5 Muscle-Ups

  

Skill

  • Muscle-up

WOD

20min AMRAP of:

Rx:

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

L2:

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

L3:

  • 3 C2B pull Ups
  • 5 Box dips
  • 6 Goblet Squats (1.5pood/1pood)
  • 8 KB Swings (1.5pood/1pood)

Performance WOD

Hang squat clean 3-3-3-3-3-3-3 reps

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Skill

Muscle Ups

WOD

For time:

RX:
20 Muscle-ups/Bar MUs
100 Push press (75#/45#)
1000m Row

L2:
20 Band Bar Muscle-ups
100 Push press (75#/45#)
1000m Row

L3:
30 Pull Ups
30 Dips
100 Push press (65#/35#)
1000m Row

L4:
20 Band Pull Ups
20 Dips
100 Push press (65#/35#)
1000m Row

Performance WOD

30 Snatch for time (135#/95#)

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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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