Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”
Tag Archives: muscle up
WOD Wednesday March 10th
Warm up: Empty bar work 20 Rounds for time: 1 Power clean and jerk 1 Muscle up ( strict ? ) 1 Power clean Wallballs ( 5 on the odd rounds 10 on the even rounds )
WOD Thursday March 4th
Warm up: 50 jumping jacks / 1 minute of running in place 10 minutes of something you suck at. *Things you might suck at: Pistols, Jump rope, Pullups, Muscle ups, Overhead squats, Telling jokes, Snatch balance, L- Sit, Handstand walks, etc. 2. 3 rounds for time of: 5 Muscle-ups 10 Box jump overs 15 GHDContinue reading “WOD Thursday March 4th”
WOD Wednesday February 3rd
Warm up: 2 Rounds: 5 Hang power cleans / 5 Jerks / 5 Kang squats 30 Rounds for time: 1 Muscle up ( Strict ? ) 2 High box jumps 1 Power clean and jerk 2 High box jumps
WOD Wednesday January 13th
Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans
WOD Wednesday January 6th
Warm up: 3 minutes of: 5 front squats / 5 Jerks / 5 High pulls / 5 Pullups 3 Rounds for time: 300 meter run 5 Power clean and jerks 200 meter run 5 Power cleans 100 meter run 10 Muscle ups *Increase load on the barbell every round
WOD Wednesday December 30th
Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: Plate ground to overhead x 15 / 10 Tuck jumps / 5 Pullups 12 Rounds for Time: 1 Snatch + 2 Overhead Squats 6 Kneeling Squat Jumps 1 Muscle upContinue reading “WOD Wednesday December 30th”
WOD Monday November 9th
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction Every 90 seconds for 10 sets: 1 Back squat 2. 10 Rounds for time: 6 Overhead squats 3 Muscle ups
WOD Wednesday October 14th
Big event coming up in November! Check it out here Warm up: Get ready to Snatch For time: 10 Rounds of: 1 Power snatch 6 Burpees over the bar 10 Rounds of: 1 Muscle up 6 Wallballs 10 Rounds of: 1 Snatch 6 Toes to bar
WOD Tuesday October 6th
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row
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