Monday, June 19th

18
Jun

Monday, June 19th

WOD

On the minute for 20 minutes:

Evens: 2 cleans
Odds: 3 muscle ups

Post load to comments.

0 Response

  1. BAston

    Squat Cleans: 3 @ 155# / 6 @ 165#

    MU: mixed bag of a MU attempt or 3 transitions, 1 MU and another attempt, I think I got 2 once. All over the map this morning.

  2. Rekas

    Squat cleans @ 125# across (legs are beat)
    Scaled MU w/ 3 strict pull-ups (1 thin red band) & 3 ring dips

  3. Mickey K

    Monday Scaled
    on the minute for 20 minutes
    even: 3 Frankenstein Front Squats @185lb
    odds: 3 strict pull ups and 3 strict dips on GHD handles (3030 tempo)
    then
    10 min EMOM
    2 Clean Pulls @ 245lb

  4. dtm

    Cleans @ 165#
    MU transitions

    I suppose it’s about time I get back to learning how to do ring muscle-ups…

  5. JoJo

    SNATCH COMPLEX: Technique work
    On the Minute x 12:
    Power Snatch + Overhead Squat + Squat Snatch
    Set #1, on the 0:00… 45#
    Set #2, on the 1:00… 47#
    Set #3, on the 2:00… 50#
    Set #4 on the 3:00 45#
    Set #5 on the 4:00 47#
    Set #6 on the 5:00 50#
    Repeat on min 7-8-9-10-11-12

    OVERHEAD SQUAT
    5 Sets, building to a “Heavy”: making it challenging and focus on technique
    Pausing Overhead Squat + Overhead Squat
    75-85-95-105(f)-105

    “DENIM”
    AMRAP 15:
    60 Double-Unders
    30/24 Calorie Row
    15 Overhead Squats (115/80)
    3RDS Rx

    Accessory work:
    FPP Day 4: 5,4,4,3,2
    strict pull-ups
    100 v-ups (at home)

    1. ERIC S.

      SNATCH COMPLEX: Technique work
      On the Minute x 12:
      Power Snatch + Overhead Squat + Squat Snatch
      Set #1, on the 0:00 -95lbs
      Set #2, on the 1:00- 115lbs
      Set #3, on the 2:00- 135lbs
      Set #4 on the 3:00- 95lbs
      Set #5 on the 4:00- 115lbs
      Set #6 on the 5:00- 135lbs
      Repeat on min 7-8-9-10-11-12

      One OHS with a 2 second pause + 1 OHS
      135, 155, 175, 195, 215

      AMRAP 15:
      60 Double-Unders
      30/24 Calorie Row
      15 Overhead Squats (115/80)
      4 rounds Rx

  6. johanna

    Even mins: Cleans @125
    First pain- free cleans in around 2 months.
    Odd mins: 1 or 2 Bar MU attempts and got one (total)!

    Did an unknown amount of sit-ups with Katie post WOD

  7. Ashley Moduno

    WOD:
    3 butterfly pull ups + 3 ring dips (no band!)
    135# cleans

    5k row

    50 push ups (20+15+15)

  8. caleb

    115# and 3 bar muscle ups except for last two rounds.
    PR- first time ever getting a bar muscle up, btw !! Gracias a Alejandro por la instruccion !

18
Jun

Monday, June 19th

WOD

On the minute for 20 minutes:

Evens: 2 cleans
Odds: 3 muscle ups

Post load to comments.

23 Responses

  1. BAston

    Squat Cleans: 3 @ 155# / 6 @ 165#

    MU: mixed bag of a MU attempt or 3 transitions, 1 MU and another attempt, I think I got 2 once. All over the map this morning.

  2. Rekas

    Squat cleans @ 125# across (legs are beat)
    Scaled MU w/ 3 strict pull-ups (1 thin red band) & 3 ring dips

  3. Mickey K

    Monday Scaled
    on the minute for 20 minutes
    even: 3 Frankenstein Front Squats @185lb
    odds: 3 strict pull ups and 3 strict dips on GHD handles (3030 tempo)
    then
    10 min EMOM
    2 Clean Pulls @ 245lb

  4. dtm

    Cleans @ 165#
    MU transitions

    I suppose it’s about time I get back to learning how to do ring muscle-ups…

  5. JoJo

    SNATCH COMPLEX: Technique work
    On the Minute x 12:
    Power Snatch + Overhead Squat + Squat Snatch
    Set #1, on the 0:00… 45#
    Set #2, on the 1:00… 47#
    Set #3, on the 2:00… 50#
    Set #4 on the 3:00 45#
    Set #5 on the 4:00 47#
    Set #6 on the 5:00 50#
    Repeat on min 7-8-9-10-11-12

    OVERHEAD SQUAT
    5 Sets, building to a “Heavy”: making it challenging and focus on technique
    Pausing Overhead Squat + Overhead Squat
    75-85-95-105(f)-105

    “DENIM”
    AMRAP 15:
    60 Double-Unders
    30/24 Calorie Row
    15 Overhead Squats (115/80)
    3RDS Rx

    Accessory work:
    FPP Day 4: 5,4,4,3,2
    strict pull-ups
    100 v-ups (at home)

    1. ERIC S.

      SNATCH COMPLEX: Technique work
      On the Minute x 12:
      Power Snatch + Overhead Squat + Squat Snatch
      Set #1, on the 0:00 -95lbs
      Set #2, on the 1:00- 115lbs
      Set #3, on the 2:00- 135lbs
      Set #4 on the 3:00- 95lbs
      Set #5 on the 4:00- 115lbs
      Set #6 on the 5:00- 135lbs
      Repeat on min 7-8-9-10-11-12

      One OHS with a 2 second pause + 1 OHS
      135, 155, 175, 195, 215

      AMRAP 15:
      60 Double-Unders
      30/24 Calorie Row
      15 Overhead Squats (115/80)
      4 rounds Rx

  6. johanna

    Even mins: Cleans @125
    First pain- free cleans in around 2 months.
    Odd mins: 1 or 2 Bar MU attempts and got one (total)!

    Did an unknown amount of sit-ups with Katie post WOD

  7. Ashley Moduno

    WOD:
    3 butterfly pull ups + 3 ring dips (no band!)
    135# cleans

    5k row

    50 push ups (20+15+15)

  8. caleb

    115# and 3 bar muscle ups except for last two rounds.
    PR- first time ever getting a bar muscle up, btw !! Gracias a Alejandro por la instruccion !