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Tuesday, 4/14/15

Skill

Muscle ups

WOD

4 Rounds for time of the followings.

RX:

  • 5 Muscle ups
  • 10 Deadlifts (225#/135#)
  • 20 Abmat sit ups
  • 50 DUs

L2:

  • 3 Bar Muscle Ups
  • 10 Deadlifts (185#/115#)
  • 20 Abmat sit ups
  • 40 DUs

L3:

  • 7 Band Muscle Ups
  • 10 Deadlifts (155#/95#)
  • 20 sit ups
  • 200 JRs

Performance WOD

Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75%

50 Leg Extensions

Core Challenge WOD Day 18

5 rounds for time of

20 Scissor kicks
10 Torpedoes (hollow rock into a superman)
10 Negative T2B (slow count on the descend)

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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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