Posts tagged bar muscle up
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

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12.07.18

WOD
Three rounds for time of:Deadlift x 4 reps (275/205 lbs) or 225/185
Bar Muscle-Ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (225/185 lbs)  or 205/155
Chest-to-Bar Pull-Ups x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (205/155 lbs)  or  185/135
Pull-Ups x 8 reps

Scaled Version

Three rounds for time of:
Deadlift x 4 reps (205/155 lbs)
Chest-to-Bar Pull-Ups x 3 reps  or Pull ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (185/135 lbs)
Pull-Ups x 6 reps  or Ring rows x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (155/115 lbs)
Burpees over the Barbell x 8 reps

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