WOD
“Nasty Girls”
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
WOD Guidance & Goal: Push squat pace. Choose a challenging upper body pulling movement for the muscle ups (chest to bar pull ups, strict pull ups or kipping pull ups.) Aim to complete the workout under 15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
20x50m sprint, rest 1 min
14:00
Squats to maybe parallel or above
Spux4,3kpu
redband for ring dips
12:48 BMU
12:55 c2b and dips between 2-24” boxes; cleans 7,3/7,3/10
Last time: 15:06 #95 (broke up into 2-3 sets per round), Kipping c2b and push-ups for dips
Used toe/foot on dip
12:43 C2b (3,2.2/3,3,1/4,3), bendh dips 95# (5,3,2/4,3,3 last 2 rounds)
10:50 BMU
10:0 something
purple band chin over bar, 20# chest press
85# (should have done 95#)
14:47
2 BBMU (4 attempts)
13:46 95# clean, BBMU
14:14
7&7 pull ups with 2GB + Bench dips; #55 cleans
12:38 – 7 strict, 115#
11:36 kpu / bench dips,75#
15:09rx
17:55 BMU (successes and attempts, got 3/4 per round…thanks for help Michele!)
10:48; 35 squats / 4 banded BMU’s / 75#
10:52 (115#) 4/2/1, 3/2/2, 3/2/2
12:40 65#/sit-ups for squats/ring pull ups, bench dips
Strict ring pull-ups
8:08 95#/pull ups and banded dips
11:49 bmu
12:36 bmua (got 3,4,7)
15:42 Rx-ish (did all MU’s but questionable lockout on a few).
12:45 135# banded dips & pull-ups
7:30. 25 as/7ctb/10bj
9:11 BMU. New Pr of 7 BMU unbroken.
? ??
Yassssss! So fun to watch!
16:08 Rx
9:01 7c2b + 7 bbrd
13:10 – 7 rb strict/ purple band dips/ 85#
(2 min faster than last time with same mods)
15:57Rx
first ring muscle ups post injury.
welcome back to the rings!
10:25 95# / BBMU attempts