WOD
“Happy Now”
2 Rounds
10 Hang Cleans (135/95)
3 Muscle Ups
2 Rounds
8 Hang Cleans (165/115)
3 Muscle Ups
2 Rounds
6 Hang Cleans (185/135)
3 Muscle Ups
WOD Guidance & Goal:
This is going to get grippy! To manage grip, do cleans in two sets (half and half or negative split). The clean weight you choose for each couplet should feel moderately heavy (5 in a row), moderate/heavy (4 in a row), and heavy (3 in a row). Muscle ups are on the rings. Choose bar muscle ups, banded bar muscle ups, strict pull ups + dips or ring transitions as a scaling option.
Post Time to Comments. Compare scores HERE.
ENDURANCE
7 rounds
2 min hard, 1 min moderate, 1 min walk
BARBELL CLUB
Courtesy of Burgener Strength
“The Bear”: 5 rounds – Without stopping or dropping the bar, complete the following sequence, seven times:
-1x power clean
-1x front squat
-1x push press
-1x back squat
-1x rack push press
*You can combine the movements into a squat clean + thruster + back squat + back rack thruster. After each round, rest as needed and increase the weight on the bar
12:30ish 95/105/115 black band spu
14:13 75,85,95 3 SPU and bench dips
14:xx 85/105/115 BBMU attempts
Used the purple band today-easier to kip than with green, but only got a few MUs.
10:48 85/95/105 with black band pu/dips
17:33, 85/ 105/ 115, red and purple band BMU (3,3,3,3,2,1)
First time not using green band in wod!
7:35 db hpc @20/25/30 rr + bench dip
#29weekspreggers
10:37
85/105//115
Failed on 1st round of 3rd cup let, 125#
3 Purple band strict pull ups / 3 bench dips per round
8:30ish – strict pull-ups no dips
12:?? #85 (unbroken)/ 95 (unbroken and 6/2)/ #105 (3/3; 4/2)
3 kipping C2b – 2/1 for a few sets then linked 3 when i got better at the kip.
Dips
13:50 85# across (to work on form), 3 SPU + 3 RBRDs/rd
13:21
105# 10-6/4
125# 5/3-5/3
145# 4/2-3/2/1
2rmu.
14:37 85/95/105
1/2 strict C2B and then with thin red band but couldn’t make contact on last 3 reps.
Ring dips- started using foot assist around 1/2 way through.
Happy Birthday to Todd and Dusty!
10:56 (95/105/125)
6 ring rows/3 unassisted ring dips. No hanging today — forearm tendinitis flare-up.
9:13 rx
10-6/4
4/4-4/4
6-6
3/3-3/2.1-2.1/2.1
8:50 65#/85#/95#/ 3 strict purple banded pull ups
12:25 115/135/155#, MU’s – all singles
17:48 Rx
15:20 125/145/155
Didn’t catch time started w bb for couplet #1, banded strict & ring dips, switched to dbhc (25#s, 35#s) bc of hand rip.
10:27 65#/85#/105#
Pu/Bd
10:43 95/115/125 & BMU transitions on a box
13:26 – 95#/115#/120#
BMU Transition on a box
12:13- 85/95/110 & bmu trans from box
12:52 85/95/105 (dropped down from 115)
6 pushups per round
13:32 85/105/115 1st round bbmu then red band pu & ring dip
95, 105, 115 bbt attempts
19:21; 95/110/120 1/2 time using band, 1/2 BMU attempts
11:00 115/135/145 C2B