Posts tagged bar muscle up
08.05.19

WOD
15:00 EMOM
min 1: hang squat clean x "X"
min 2: bar facing burpees x 8
min 3: bar muscle up x 4/ C2B pull ups x 6/ strict pull up with tempo x 4/ banded pull ups with tempo x 8


X= by round
round one- 60% 1RM hang squat clean x 5 reps
round two- 65% x 4 reps
round three- 70% x 3 reps
round four- 75% x 2 reps
round five- 80% x 1 rep


Read More
12.24.18 8 and 9am only

WOD
Rockin' Around the Christmas Tree
with a partner- you go, I go style
partner does 5 snatches and 5 box jump overs then the other partner does 5 and 5

5-4-3-2-1
snatch 135/95 95/65
box jump overs 24/20"


then....

Santa Claus is Coming to Town
as individuals- complete the following for time
10:00 Time Cap
RX
100 DUs
21/16 cal row
15 bar muscle ups
9 SDLHP 135/95

Intermediate/Scaled
100 DUs or 300 singles
21/16 cal row
15 thrusters 95/65 75/55
9 SDLHP 95/65 75/55

Read More