For time:Â
10 Ring Muscle Ups MRX 3 Pull-ups & 3 Dips for each MU (split up as needed) or 10 Burpee C2B
15 Strict Handstand Push-ups MRX 2/4â riser or 30 Push-ups
20 Squat Cleans 155/105# MRX 115/80#
400 Meter Run
Rest 3 Minutes, then
âFinisherâ
Max rep set of TnG Squat Cleans at WOD load
Thanksgiving Schedule is as follows:
Wednesday, November 25th: Â 6:30pm class is canceled
Thursday, November 26th: (Thanksgiving Day): Â Closed
Friday, November 27th: 8:00am and 9:30am classes offered, all other classes are canceled.
WOD 7:29
6 burpee C2B 4 burpee pull-ups
15 strict HSPU with 2 Ab mats
20 105# squat cleans
400 m run
Max squat cleans
7 total
Skill/strength – pull ups, dips, 2 mat strict HSPU, squat cleans 3 @ 85, 95, 100 105, 115
WOD – 30 pull ups, 30 parallette dips, 15 strict HSPU with 3 mats, 20 squat cleans at 105, 400 M run – 12:16
Finisher – 6 squat cleans at 105
Wod RX : 13:07 + 7 tng
WODrx: 8:47 TNG: 105
TNG: â5â
Wod Rxâd
8:58
5/3/2 on ring muâs
5 sets of 3 on strict Hspu
Finisher- 8
5 Sets of the following:
E3MOM
1 Ring MU
2 Strict HSPU’s
3 Squat Cleans 135/155/155/155/155
WOD
As Rx’d
MU’s and HSPU’s unbroken
Squat cleans: 6-5-4-3-2
400-1:49
Time: 5:30
“Finisher”=10
Strength & Skills
1 ring mu + 2 strict hspu w/ 2 mats + 3 squat cleans 105
* back locked up.. made for an interesting workout đ
Wod somewhat as rx
3 ring muâs then failed next 3…finished with bar muâs
15 Strict hspuâs with 1-2 mats (added 2nd mat for last 5)
20 squat cleans 105#
400m run
10:50
Finisher: 20
Hot mess this morning. Good job on your bar mu Alec!!
6a crushed this workout.
2 rounds of ring Mu attempt, 2 strict hspu, 3 105 sc
Then practiced false grip ring mu remainder of time
Wod
10 pull-ups/10 ring dips for 3 rounds
3 strict hspu then 12 strict with 1 pad
20 SC 105#
=10:56
Finisher 13
.6 miles on bike for wod
WOD
As Rxâd
Time: 10:39
âFinisherâ=15
Strength w/3 pull-ups 3 bar dips
165#, 185#, 185#, 185#, 205#
WOD 155#, w/30 pull-ups & 30 bar dips, strict hspu
13:26
Finisher: 7@155#
Strength & skills: E3MOM – 4 rounds
1 RMU
2 Strict HSPU
3 SC@115-135-135-155
WOD Rx* (row)
RMU – unbroken
HSPU – 10/5
SC – singles (Brutal)
7:26
Finisher: 5
Wod rx
8:18
Finisher 11
Wod. w/ RMU, strict HSPU(unbroken), 115# SqCL’s
6:53
finisher: 8 reps
strength/skills: burpee plu, 2 abmats, 3 ea @ 65-65-75-65-65 sq cleans
WOD w/burpee plu, 2 abmats, 65# = 9:51
finisher = 10 TnG sq cln
Warm up
1 ring MU
2 strict HSPU
3 sq clean 85-105-125-135-145
Wod rxd
7:45
11 TnG sq cleans
Wod garage
10 B pull-ups
15 hspu
20 sq cleans @155
400 m row
= 8:06
–
Finisher
One max HS walk = 16â
Activate:
1-2 strict Ring transitions
1 strict HSPU
2-3 squat cleans 95/105
WOD w/105#
30 pull-ups
30 dips
15 strict HSPU (1 pad for 10, 2 pads for 5)
20 squat cleans
Finisher: 15 TNG squat cleans
Finished WOD 9:15
Activator
1 burpee C2B
2 strict HSPU w/1 abmat
3 SC 85-105-115-115-125
WOD w/
10 burpee C2B
15 Strict HSPU w/1 abmat
20 SC @ 105#
10:47
Finisher – 10
Warm Up
3 dips + 3 pull ups
HSPU Ab mats 3, 3, 2, 2, 2
3 Squat Cleans 65, 65, 75, 75, 95
WOD
3 Dips (green band) + 3 Pull ups – 10 sets
15 HSPU 3 ab mats
20 Squat Cleans @ 75#
400 M Run
20:55 (finished a little over cap)
Finisher
3 TnG Squat Cleans @ 75# – failed 4th at the top (balance issue)
Warm up
Swing on the rings-2 strict HSPUs (1 ab mat) and 3 TnG Squat Cleans
105-105-115-125-135
WOD
w/3 RMU attempts (didnât get any) then 7 burpee C2B, SHSPUs w/1 ab mat and bike for run
9:53
Finisher
10 squat cleans
KP extreme power abs w/Chrissy
WOD
BMUs, SHSPUs w/1 ab mat, SC w/135#
13:45
Finisher
10 squat cleans