Don’t Drop It Like It’s Hot

Nov 1st, 2013

Category: Competitor

Don’t Drop It Like It’s Hot

Shoulders Back - Pulling Under the Bar

Shoulders Back – Pulling Under the Bar

movember

Happy Movember!

Warm Up
5/3 bar muscle ups
Run a loop
5/3 bar muscle ups

With an empty barbell
6 Drop Snatch
6 Alternating OH Lunges
6 Tall Snatch
6 Alternating OH Lunges
6 Full snatches

Oly
1. Power Snatch EMOM:10- 3 reps-75%
2. Split Jerk 5×[email protected]%

WOD
4 Rounds
10 Overhead Alternating Lunges (155,105)
5 Bar Muscle-ups

Regional (135,90)
Open (115, 75); sub 3 chest to bar pull ups for each muup

DISCUSSION 8 Comments

  1. KFP 11/01/2013 at 3:42 pm

    worm up: sort of did it
    Snatch: 115
    split jerk: did 2 at 175 then that was it.
    WOD @ 115 and im still doing it…..

  2. KFP 11/01/2013 at 3:42 pm

    worm up: sort of did it
    Snatch: 115
    split jerk: did 2 at 175 then that was it.
    WOD @ 115 and im still doing it…..

  3. Stafford 11/01/2013 at 12:52 pm

    Warmup done with c2b to loosen shoulders

    Snatch @ 117. Felt really good this morning and form felt very consistent

    Split jerks @ 175.

    Wod @ 115. Bar muscle ups with 2 blue 1 red band.

    First bar muscle ups today!
    Now I have a good starting point to progress from.

    Thanks Beretta for the help with getting these today.

  4. Stafford 11/01/2013 at 12:52 pm

    Warmup done with c2b to loosen shoulders

    Snatch @ 117. Felt really good this morning and form felt very consistent

    Split jerks @ 175.

    Wod @ 115. Bar muscle ups with 2 blue 1 red band.

    First bar muscle ups today!
    Now I have a good starting point to progress from.

    Thanks Beretta for the help with getting these today.

  5. Tom Kuchenreuther 11/01/2013 at 11:44 am

    First AM Burnt Toast… (NOT BAD) (see picture)

    1. 95#x7 115×3
    2. 135/155/175×3

    WOD: 115# and 3 Bar Muscle-ups per round – 9:48

    Happy Friday 🙂

  6. Tom Kuchenreuther 11/01/2013 at 11:44 am

    First AM Burnt Toast… (NOT BAD) (see picture)

    1. 95#x7 115×3
    2. 135/155/175×3

    WOD: 115# and 3 Bar Muscle-ups per round – 9:48

    Happy Friday 🙂