WOD
“Jump Finish”
5 Rounds
6 Muscle Ups
6 Back Squats (185/135)
Then
30 Box Jump Overs (24″)
WOD Guidance & Goal: If proficient at muscle ups, try to go unbroken as long as possible. Choose a difficult upper body pulling movement as a scale for muscle ups (chest to bars, pull ups, strict pull ups, transitions.) The back squats are from the floor. Choose a weight you can safely bring to your back rack. All squat sets should be unbroken. Box jumps are like a cash out immediately following the couplet.
Post Time to Comments.
BARBELL CLUB
No AM Barbell.
6:30pm Barbell is a GO!
13:06 90# spu/bench dips
Some spu has a little kip and some failures
17:57 bmu. 135
Pizza + beer = terrible gym morning
El Guapo
11:24, SPUs r&p band/ RDs r band, bench dips 65#, step overs
9:58 ring dips with legs (bent) on ball, 85#
11:42 kpu & no dips
12:45 105# SPU & RD (red band for rnds 3-5)
RB for dips only
BBC
10×3 EMOM C&J 90#
5×1 EMOM C&J 110#
11:44, ring rows with ball, no bench dips 90#
14:40
6 strict pull-ups (managed a few c2b, most chin over bar) 6 push-ups for dips
Squats #95
15:11 85# /SPU+RD
Amazing job, Erica!
12:14 75# /purple band PU + dips/20”
12:23 kpu / 55# bs / 30# ball slams
15:40 RBSPUs, RBRDs, 95# BSs; BSOs. Next time deeper squats, box jumps.
19:26. 135#
BBC.
Tempo snatch
5×3 65%. 65#
5×2 75%. 75#
5×1. 85%. 85#
Snatch balance. 45-45-65-65-75-75-85-85-95-95
Last one mostly a snatch push jerk.
Inspiring work today, Pistol. Way to stay after it
Still laughing about Pancho’s comment before class started.
10:42 just pull ups (no dips) and 165#
BBC: tempo snatch
5×3 115
5×2
10 snatch balance working with Martin up to some weight…
10:44 strict c2b/135#
13:10 135#
13:49 (blue band pu/red band rd; 105# bksqt)
20:54 purple band, 105#
Thank you jackson and 6:30 – kept me going!!!
I didn’t lock out one of the mu
15:08 rx (from rack)
Lats are soooo sore from the pull-ups Tuesday
12:04- red band strict PU/ lavender band dips/ 85#
Did my 1st banded BMU after class!! (Purple band) yay thanks Beth and Jackson
13:51
95# BS
Strict pull-ups
Ring dips
Definitely went too light on the back squats
BBC
5×3@65#
5×2@75#
5×1@85#
Snatch balance to OHS
65-75-85-95-105-115
When I got to 105 my speed going down slowed way down. I felt unstable getting to the bottom.