Posts tagged muscle ups
05.08.19

WOD
16:00 AMRAP

2 muscle ups or 4 strict dips
 2 deadlifts   275/185   185/125 
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed) 
*add 2 reps to the deadlifts each round

 Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps 
1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be 
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be 
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be
4. strict muscle up box assist  https://www.youtube.com/watch?v=d0_OvBG83II

Read More
03.14.19 pi day

WOD: pi day workout 3.1415926535
Chipper wod- just have fun and sweat- grab a piece of pie on your way home!!

For Time
3 muscle ups- sub 6 strict pull ups
14 thrusters 115/75 95/65
15 burpee box jump overs 24/20"
9 Barbell bent over rows 115/75 95/65

26 pistols- alternating sides- sub a progression

5 clean & jerk 115/75 95/65

35 sit ups

Cash out: 314 single unders

Read More
09.03.18 Labor Day WOD at 8am and 9am only

WOD
With a partner
For Time

One person runs 800m, other person runs 400m
complete 3 rounds each person *one work, one rest

muscle ups x 2 - sub 2 pull ups + 2 ring dips
HSPU x 4 - sub piked on a box
power snatch x 6 115/80 95/65 75/55
DUs x 20 or 40 single unders

One person runs 800m, other person runs 400m
complete 2 rounds each person
muscle ups x 2
HSPU x 4
power snatch x 6
DUs x 20

One person runs 800m, other person runs 400m
complete one round each person
muscle ups x 2
HSPU x4
power snatch x 6
DUs x 20

Read More