23
Feb
Wednesday, February 24th
Happy belated birthday to this guy!
Skill Work:
10 Minutes of Practice
Muscle Up
WOD:
As many rounds as possible in 16 minutes:
21 Deadlift, 155/103
15 Burpee over the Bar
9 Weighted Pullups, 20/10
Post total muscle-ups, rounds + reps to Comments.
Announcement! The Open begins tomorrow:
1st WOD Announced – 2/25 @ 8:00pm
16.1 at Metropolis – 2/27, all classes
Drinks at 5 Mile Stone – 2/27 @ 8:00pm
MU practice. Frustrating. I feel like I’ll never get one. Here’s hoping the open has bar muscle ups instead this year.
My lower back is still bothering me so I did a few rounds of 12 hang muscle cleans @ 95#, 25 DU’s, 6 weighted pull ups @ 20#
got a few muscle ups today, thanks for the helpful cues Matthias.
Then 4+25 rx.
Voluntary Oly:
5 Snatch pulls with 2 pauses:
95-105-115
7 TnG Snatches
75-85-95-105
OHS Triples:
135-155-165-185 (I jerked 200 once and then failed the squat, which was bullsh!t and then couldn’t jerk it the next time)
6am.. sweet baby jesus.. i was still asleep. First round took longer than the last.
weightless pullups, 4 rounds
MU practice: worked on stringing some together with full extension at the bottom
1 rep max turkish get up: 28 kgs
WOD: 3+18 rx
5 rounds for time
10 push press 75lbs
10 box jumps 20″
10 sumo deadlift High pull 75lbs
8:02
Overhead squat 3-3-3-3-3
123,128,133,138,143
1 power clean to push jerk every :30 x20 rounds
Done @113lbs
6x250m row. 1 min rest.
All between :56-:57
Putzin around rest day, stomach feeling off.
Every 40 seconds until failure:
100ft farmers walk, 2x32k
16 rounds
1RM turkish get-up: 40kg, both sides
Lots of Muscle-Up demos, 12 consecutive with false grip.
False grip holds, and L-holds
24 muscle ups in the 10 mins
Wod: 4+29 rxd
Watch out for those chains guys
4+37 rx
3 + 31 with strict pullups
Lots of “close” and a few “pretty close” and a couple of “Matty assisted” muscle ups. Argh – soon!
Wod
3+38 using rings for pull-ups (some false grip and most with pulling rings to hips)
Cash out
– Tabata abs (alternating hollow holds and plank holds)
– 3×10 leg raises
– 3 rounds of 10 single leg deadlift complex (each leg)
4+26 @103#, red band
oly
pause snatch pulls
53(3) 73(3) 83(3)
T&G Power Snatch
53(7) 63(7) 68(7)
OHS
63(3) 73(3) 83(3) 93(3)
Oly
Pause Snatch Pulls
63(3) 73(3) 83(3)
T&G Power Snatch
63(7) 73(7) 63(7)
OHS
73(3) 83(3) 93(3) 103(3)
I always learn something new from Coach Melanie! Thank you, lady!
3 rounds: 2 min amrap MUs, 2 min rest
16, 12, 10
Metcon: 3 rx was enough for me to tap out on tired legs.
Nice job Steph and J$