Thursday 130613
As many rounds as possible in 12 minutes of:
200 Meter run
3 Muscle ups
Substitute one of the following options for the muscle ups: 3 bar muscle ups, 5 burpee pull-ups, 7 chest to bar pull-ups or 10 pull-ups.
Post rounds to responses.
Hang Power Snatch
3@95
3@115
3@125
3@135
3@145
WOD w/ 250m row – 4 rds +row&2 MUs
Impressive today Andy, MU master.
Hang Power Snatch
3@95
3@115
3@125
3@135
3@145
WOD w no turn out on MU.. all MU were unbroken
7 rds + 200 meter run.
Thanks Tyler..need to figure out how to turnout!
Strength – Hang Power Snatch 5X3
Still trying to figure out how to make the bar run across my washboard abs.
95-105-95-95-85. Don’t even want to talk about it.
WOD 6 rounds. Did Bar MU with black strap. Varied reps to accomedate coach’s request.
Ripped a Callus!! Yes!! That shows I’m doing work or I’m doing it wrong. 🙁
Good job Shawn for getting the 2 extra MU.
hang power snatch 3 ea @ 35-45-55-60-65
WOD w/5 burpee plu = 5 rounds
Hang power snatch 45-50-55-60-65
WOD w/ 5 burpee pull-ups
5 rds + 1 pull up
Hang Power Snatch x 3 – up to 90#
Wod w/ 5 HSPU – 8 rounds
HPS: up to 3X90#, 1×95# (1xF)
WOD w/HSPU (1 abmat)
6 rounds + 2 HSPU
and impressive work, Jessica!
3 Hang power snatch up to 95 lbs
WOD w/ assisted bar muscle-ups (used g-string band but did 4 total Rx’d bar muscle-ups on the last 2 rounds ) = 7 rounds
Also completed another ring muscle-up after class! Now if I can only begin to consistently complete bar and ring muscle-ups!!!
wod as rx’d 5 rounds + 2 muscle ups
Thanks Paul, I like the motivation!
WOD rx’d
8 rds+2mu’s
Thanks laura…Needed about 5 more seconds to get that last mu!!
Snatch work
6 Two minute rounds of:
Row (calories)
Box jumps (Men 24” box, Women 20” box)
Row – 43|38|35
Box Jumps – 40|36|37
Hang Power Snatch…only up to 50#—did not have time to do 5th set..
WOD w/5 burpees and getting on box to do 5 pull ups ea rd
5 rds + approx 50m run
So much cooler at 6:00 am…
Good work Paul..
HPS 3×75-95-115-125-135
wod w/ BMUs
8 rds + 175m
HPS 3@65 3@75 3@85 3@95 failed @ 105
6 rounds and 100 meter run with burpee pull ups
HPS x 3
75, 95, 105, 115, 125
WOD as RXd
5 rnd plus just shy of 200 m run
Got 3 consecutive neutral grip MU after the WOD
Hang Power Snatch
3 @ 95
3 @ 115
3 @ 135
3 @ 155
2 @ 185 (failed on 3rd rep)
WOD
As Rx’d
Rounds=10+1 Muscle up
Hang PS
3@145
1@155
WOD rx’d
6rds+200m
HPS
3@75
3@85
3@95
3@105
3@115
WOD sub 3 abmat HSPU
6 rounds + 200m
Hang power snatch: maxed at 75lbs
WOD: 5 rounds + 1 burpee pull-up
Hang Power Snatch
3 @ 65
3 @ 75
3 @ 85
3 @ 95
2 @ 105 (failed on 3rd)
WOD as Rx’d
9 rounds
hang power snatch
95,115,125,135,145
WOD w/muscleups
8 rounds
Hang Power Snatch up to 65# (just not a good lift for me)
WOD w/ actual kipping pull-ups (no band yay!)
= 3 rounds + 1 pull up on the 4th
Got 10 pull ups the 1st round, then scaled to 5 so I could actually get some runs in.