Friday, 9/12/2014

Warm Up:
TBD

Mobility
Rack Position

Strength
3x max effort strict pull-ups

WOD:
3 Rounds:
5 Muscle-Ups
10 Squat Cleans (135#/95#)

Core/Accessory:
A. 3×8 Gymnastics Wipers

B. 3×8 GH Raises

Post your results to the comment section.

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  One thought on “Friday, 9/12/2014

  1. StaceyD
    September 12, 2014 at 11:11 am

    Strength: ring rows 6, 4, 4 from lower position than I’ve done before

    WOD: 14:50?
    Scaled to 3 ring rows / 1 push up
    Squat cleans @ 55#
    Tougher than it looked.

    Core: 2 x 8 knee circles, 1 x 10 toes to rack
    Skipped GH raises

    Like

  2. September 12, 2014 at 12:12 pm

    Party at 10am!!! And to think I was going to skip today after yesterday and Wednesday’s workouts.

    Strength
    Strict pull-ups with green band – 5, 5, 3

    WOD:
    10:57
    3 ring rows, 3 ring dips (purple band) per 1 muscle up. I miscounted during the second set so I think I skipped 1 “muscle up.”

    65# squat cleans (I couldn’t go straight into the squat after the power clean – will work on this)

    Core/Accessory:
    0 – Had to leave at 11 for a noon lunch

    Happy Friday!

    Like

  3. September 12, 2014 at 2:51 pm

    Pull-ups : 10-10-10, didn’t want to burn out before the muscle ups
    WOD: 7:06 Rx’d
    Really dogged hard on this one. Should’ve been somewhere around 5:45-6:00 to finish. Just an off day.
    Core: yeah, I guess I’ll do that too!

    Like

    • September 12, 2014 at 6:51 pm

      Post WOD skill/strength:
      Snatch Balance:
      45×3
      95×3
      125×3
      155×3
      175×3 (PR!)
      Then 1RM overhead squat @ 200#!!! 25# PR!

      Like

  4. September 12, 2014 at 6:20 pm

    14:50 – Scaled ring rows & ring dips w/ red band, 95# squat cleans. Pull-ups: 3-3-2 w/ band.

    Like

  5. Kira
    September 12, 2014 at 6:29 pm

    strict pull ups: 2-2-1

    WOD:
    11:55 @ 63# and MU scaled 1:1 pull-ups/ring dips

    Like

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