Wednesday, February 24th

23
Feb

Wednesday, February 24th

derek

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

0 Response

  1. BAston

    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#

  2. dtm

    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)

  3. Jason

    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

  4. juliavery

    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

  5. Matt

    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

  6. Melissa TruHero

    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)

  7. Kim

    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!

  8. robseda

    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$