Tag Archives: muscle up

0744: Nasty Girls

WU: 10 MINUTES TO PREP STRENGTH: PRESS 1-3 MAX EFFORT (Log!) WOD: Nasty girls 3 rounds for time of:
 • 50 Squats
 • 7 Muscle-ups
(mod – 21 ring dips, 21 pull ups • 10 Hang power clean cleans 135/F95/SM115/SF75 GA: 3RFT 30 Squats, 3 sets 3 dips, 3 pull ups, 10 hang power clean

0708: MU w/coach Al

Attention all members: Schedule note for this Thursday July 17. There will only be a 5:15am, 6am and 7am workout due to Opening day at the track. WU: Coach will prep/Coach Beth at 5-6pm SKILL: Muscle Up Progression w/coach AL WOD: Partner up (18 min) • P1 run 350 (6 v-up & 3 burpee tax… Read More »

0611: 14.4

14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups GA: 20 k-cal row, 30 clam shells, 20 wall balls, 19 power cleans, 10 ring rows 14 minutes. If you make it to the second round start back at 30 clam shells.

0597:

Warm up: 20 m HK, 60 m sprint start, 10 m walking lunge, 10 m walking low lunge WOD: 17 minutes work (Don’t break?) • 8 Ring dips • 10 KTE • 200 m run • 12 wall balls Strength: MU practice 4×3 or 4×8 ring rows