WOD
“Eschay”
15-10-5 Muscle Ups
30-20-10 Dumbbell Lunges
300-200-100 Double Unders
15-10-5 Chest to Bars
30-20-10 Dumbbell Lunges
90-60-30 Attempts
15-10-5 Strict Pull Ups
30-20-10 Dumbbell Lunges
400-300-200 Single Unders
WOD GUIDANCE & GOALS
Ring OR bar muscle ups for today’s workout, which one are you choosing? Unless you’re a muscle up ninja, break into sets of 3-5 or even fast singles. If muscle ups aren’t your jam, choose a difficult upper body pulling movement, like strict pull ups or chest to bars. The dumbbell lunges are with two dumbbells, and with the weight you choose you should be able to get 20 before having to rest. Chip away at your double unders, taking no more than 4 minutes for the 300 reps, 3 minutes for 200 reps and 2 minutes for 100 reps. Target 17 minutes.
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FOUNDATIONS
MON
Back Squat
4 x 6 at 70%
Deadlift
4 x 4 at 70%
Overhead Hold
4 x 60% of max hold time
@70% of Bodyweight
WED
Deadlift
4 x 3 at 75%
Wall Squat
4 x 60% of max hold time
THU
Back Rack Lunges
4 x 5/5 reps
*Starting at 50% of 1 rep max Back Squat
build to 60%
Sorenson Hold
4 x 60% of max hold time
FRI
Strict Press
3 x 2 at 82%
2 x 4 at 77%
1 x 6 at 72%
Deadlift
3 x 3 at 80%
Back Squat
3 x 3 at 80%
13:14 CTB, 30# 90 60 30 dubs
17:45 black band spu, 25#, 225/150/100 du
20:21 bb spu 50# sq
hello there, monday.
23:47 mcx (bmus)
dubs. dubs. and, oh, more dubs.
4×6 bs 225
4×4 dl 275
hold 4x:36 135
25:43 C2B, 35#, Dubs
Foundations
4×6 BS 135#
4×4 DL 160#
21:05 mcx
Deads: 160
Back squat: 145
14:16 MA w/blue band/150 singles per round
23:24
kip-ish SPU singles 15-10-5
20# x 2 DB lunges holding front bell, rear bell resting on shoulders
70-40-30 SUSUDUs/DUAs
Thank you James; good to be back
16:21
CTB’s (and happy to say I made contact on every single one – finally 🎉)
25# for lunges
100-75-50 (difficult w/even this rep scheme)
16:08
SPU with slight kip
25#
90/60/30 – dubs weren’t that bad
20:00-ish (a few secs over)
C2B (singles); 20#; 130/100/80 dubs (did the 4 min/3 min/2 min thing trying to end on a round number)
14:51 – Strict PU’s/35#/Singles
17:16 (6/5/4 BMU, DB Squats to Bench (35’s), 600/400/200m Ski Erg)
Foundations –
Back Squat (Booted) – 4 x 6 @ 115#
Deadlifts – 4 x 4 @ 235#
OH Hold – 4 x :40 @ 140#
20:17- CTB/30#/210-150-100 DU
BS 4×6 @ 150#
DL 4×4 @ 155#
OH 4x:40 @ 105#
18 minutes
Green band pulls ups 15/10/5
Squats, 25 pound dumbbell 30/20/10
Singles 150/100/50
20:24 spu 30#
Back Squat
6 x 6 at 57% – 105#
No rack, couldn’t clean and jerk 70% to back rack.
Deadlift
4 x 4 at 70% – 145#
30 min peloton arms /intervals
10 min core
28:32 BMU attempts; 50#
17:50
banded pull ups using a whole rainbow variety of bands,
30 lbs
180/150/100 dubs
15:20 MV w/ 35#