Couple of Quickies

  • January 11, 2014
  • By :

TinaViper
Think you are good at muups, think again..watch this great muup efficiency video by Outlaw.

Warm-up
30-20-10
Calories on the rower
Mountain Climbers

10 minutes on partner shoulder stretching

Skill
Parallette Handstand Push-ups

WOD 1
7 minute AMRAP
โ€œAustinโ€
2 Deadlifts
2 Muscle-ups

Games 335,225
Regional 315,205
Open 275,185

*Complete 4 Chin ups and 6 Ring Dips for each Round of muscle-ups if unable to complete

Rest 10 minutes

WOD 2
6 minute AMRAP
3 Deficit Handstand push-ups
20 Double Unders

Rest 10 minutes

Games-Parallette to 1 abmat
Regional- 2 45 lb plates
Open- 1 plate

WOD 3
One time through
30 Chest to Bar pull-ups
30 Thrusters (115,80)
30 Burpees to Target- 6 inches above max standing reach

5 Comments

  • Jules

    01/12/2014 @ 6:41 am

    WOD 1 10+3 2 MU 2 deads at 160.
    WOD Z 4+1 games
    WOD 3 7:12?

  • Bish

    01/12/2014 @ 12:58 am

    Wod1: 15+2
    Wod2: 9+4
    Wod3: 5:40??? Not sure, I forget

    • Joey

      01/12/2014 @ 2:00 am

      That’s sick work Bish.

  • Joey

    01/12/2014 @ 12:05 am

    WOD1: 5rds (was not fun doing muscle ups in the rain…)+5deads after time was up
    WOD2: 10.5″D, 9.25″D, 8″D, + 1×8″D (so 3 rds between games and regionals +1 rep)
    WOD3: 8:02
    So happy for Sunday. ๐Ÿ˜€

  • Andrea

    01/11/2014 @ 7:09 pm

    wod 1: 7games
    wod 2: 4+3- regionals and pathetic hspu’s today
    wod 3: 5:04rx

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