Tag Archives: Muscle Ups

Tuesday – 112817

Yesterday’s 6 p.m. class making it through “leg day.”

Gymnastics
E2MOM (Every 2nd Minute on the Minute) for 12 minutes:

Set of unbroken MU

*Scale to CTB
*Scale to 1 min AMRAP/1 min rest
*Tabata scoring

Workout of the Day
Death by strict press
You choose weight
Goal is 10-12

*Record score and weight used

Post your scores to the Whiteboard.

Friday – 111717

Rob O still going strong after just over 6 years!

Warm-up
3 rounds
10 IYT’s with plates
10 pro/ret pushups

Workout of the Day
15-12-9
Muscle ups
100 double unders after each round

Then

21-15-9
HSPU
Burpee
Then
800m run

*MU sub is 30-24-18 CTB
*Run at 25 min mark if not done

Post your scores to the Whiteboard.

Monday -103017

Theresa still killing in in the early mornings!

Olympic
EMOM for 10 minutes, go as AHAP (As Heavy As Possible):
Clean+2 push press

*record highest

Workout of the Day
CrossFit Games Open 12.4 / 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14 lbs) (10’/9′)
90 Double-unders
30 Muscle-ups

*MU sub is 45 CTB

Post your scores to the Whiteboard.

Thursday – 101917

Caleb

EMOM
18 min EMOM
1st min- AMRAP muscle ups
2nd min- max unbroken double unders
3rd min- rest

*Multiple attempts at DU is ok
*Scale to strict CTB
*Score is total MU or CTB and max unbroken set of DU

Workout of the Day
15-12-9
Deadlifts (315/223)
Lateral bar burpees

*10 min cap

Post your scores to the Whiteboard.

Tuesday – 100317

Charlie in his element, doing whatever he needs to get stronger!

Warm-up
3 rounds NOT for time:
10 wall squats
10 pull-up retractions
10 band pull apart (supinated or palms up grip)

Workout of the Day
Wodapalooza final online qualifier WOD:

For time:
90 double-unders
70 wall-balls (20/14)
50 deadlifts (185/133)
30 muscle-ups
50 deadlifts
70 wall-balls
90 double-unders

This workout is capped at 30 minutes.  If you can’t do muscle-ups, you will do 50 chest-to-bar pull-ups instead.  Scale your pull-ups from there.

Post your results to the Whiteboard.