NEWS
- Summer Spirit Friday 7/28: The Uniform! Wear a black top and black bottoms
WOD
“After Midnight”
3 Rounds:
5 Bar Muscle Ups
5 Cleans
3 Rounds:
15 Deadlifts
30 Squats
3 Rounds:
5 Bar Muscle Ups
5 Cleans
Weight: 155/105
3 Rounds:
5 Chest to Bar
5 Cleans
3 Rounds:
15 Deadlifts
30 Squats
3 Rounds:
5 Chest to Bar
5 Cleans
Weight: 115/75
3 Rounds:
5 Strict Pull Up
5 Cleans
3 Rounds:
10 Deadlifts
20 Squats
3 Rounds:
5 Strict Pull Up
5 Cleans
Weight: 75/55
WOD GUIDANCE & GOALS
Whether you choose singles or five consecutive reps, complete the bar muscle ups (or scaling option) in less than a minute. The weight for the power cleans should be moderately heavy (7/10), and kept unbroken. Once you complete the first couplet, move immediately into the second, starting with unbroken deadlifts and air squats (no weight!) Then for the third couplet, back to the bar muscle ups and cleans. Target 12-15 minutes.
Post Total Time to Comments. Compare Scores HERE.
12:43 max
9:39 MAx
14:55 C2B/105#
DL today got me. đź’€
12:43 – 155#, c2b
12:35- kpu/105#
10:52 KPU and 75# (all straight)
15:13MCx fun wod – if i want to compete with our old times…. i need to do much faster air squats. no fun
15:08 MAx. 85#. Great wo…kinda sneaks up on you. Last couplet was rough
8:59 – C2B and 135#
11:41 – CTB
13:31 MVx no bands (but many JPUs), 15 DLs, 30 squats
06.03.2019 15:54 100#, RBSPUs
5.19.2018 15:06 85#, Jumping BMUs from 24” box.