Tag Archives: muscle up

WOD Wednesday August 19th

Warm up: 400 meter run / 10 Wallballs / 10 Burpees For time: 60 Pullups 100 Double unders 50 Wallballs 100 Double unders 40 GHD Sit ups 100 Double unders 30 Handstand Pushups 50 Double unders 20 Burpees 50 Double unders 10 Muscle ups 50 Double unders

WOD Tank top Friday August 7th

Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges Every minute on the minute for 12 minutes: Odds: 2 Deadlifts Evens: Muscle ups 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )  

WOD Tuesday February 25th

Warm up: 2 rounds of 20 kb swings / 20 sit ups 3 Rounds NOT FOR TIME. 12 Parallette pass throughs 12 Single leg RDL’s ( 12 per leg ) 2. 3 Rounds for time: 6 Muscle ups or 12 Pullups 12 Sumo deadlift high pulls 18 Lateral barbell jumps ( double count )  

WOD Monday October 21st

Warm up: Bike, row or run for 2 minutes /  then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders  

WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft Every 90 seconds for 12 sets: Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets) Evens: Strict press x 3 + Push press x 2 +Continue reading “WOD Tuesday October 30th”

WOD Wednesday October 24th

Warm up: 500 meter row / 20 air squats / 10 burpees 3 Rounds for time: 5 Power cleans @ 155 / 103 10 Muscle ups 4 Power clean and jerks @ 155 / 103 20 Calorie row / bike / run / ski 3 Hang cleans @ 155 / 103 30 Box jumps @Continue reading “WOD Wednesday October 24th”

WOD Wednesday October 3rd

Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8 Every 2 minutes for 32 minutes: Rounds 1 – 4: 2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps Rounds 5 – 8:Continue reading “WOD Wednesday October 3rd”