Posts Tagged ‘ muscle-ups ’

WOD 030417

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups (sub muscle-ups)
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

86 reps (8 MU in round 3)

Advertisements

WOD 122116

Johnson

Complete as many rounds in 20 minutes as you can of:
245-lb. deadlifts, 9 reps
8 muscle-ups (sub 5 after 1st round)
155-lb. squat cleans, 9 reps

4 rounds + 2 MU

WOD 032016

Big Sexy

5 rounds for time of:
6 deadlifts, 315 lb. (sub 295 lb.)
6 burpees
5 cleans, 225 lb. (sub 205 lb.)
5 chest-to-bar pull-ups
4 thrusters, 155 lb. (sub 65 lb. DBs)
4 muscle-ups

28:49

Cleans and MU as singles. MU were good until the last round, missed 3-4 times before getting the last 2.

WOD 071514

For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 ring dips
100-meter walking lunge
10 muscle-ups

17:36

 

WOD 032614

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Post reps completed to comments

184 (4 MU)

T2B were bottleneck. And I missed at least 4 MU.

WOD 121413

Coffey

For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

 38:36

Basement and outside. 11 degrees F, flurries, a few inches of snow on the road. Squats done in unbroken sets. Bench press was the bottle neck- even a few misses towards the 2nd half of the 2nd rd. Missed the last MU once too.

WOD 112413

For time:
15 Dumbbell burpee box-overs, 50 pounds, 24″ box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps (sub 135#)
15 Muscle-ups

12:35