Cruster and Muscle Ups

Feb 22nd, 2013

Category: Competitor

Cruster and Muscle Ups

550455_10100807227491449_1847181058_n

Be sure to sign up for the Opens here.  If you are doing the burnt toast programming at Southie you are required to compete in the Opens this year.

Warm up – partner up and share rowers
250m row
With and empty barbell
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg
Row 250
Add some weight to the bar
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg

Skill – 10 minutes
Work on muscle up transitions if needed or spend 10 minutes stretching

Strength
EMOM for 12 minutes
Power Clean
Hang Squat Clean

WOD
15 min AMRAP
8 Squat Clean Thrusters (135,95)
X Ring Muscle up
8 Front Rack Lunges (135,95)
X Bar Muscle-up

Games (155/105) – 3 muscle ups
Regionals (135/95) – 2 muscle ups
Open (135/95) – 1 muscle up

DISCUSSION 13 Comments

  1. Mattw 02/23/2013 at 12:36 am

    ENOM: 255 (PR) 265×1 Hang (PR)
    WOD: 5 + 10 Regional

  2. Mattw 02/22/2013 at 5:04 pm

    Anyone ar

  3. DePrizio 02/22/2013 at 4:54 pm

    Warmup; Check
    PC/Sqt Clean: up to 205
    Wod 4+2 at Open. Finally got MUPs in a Wod and even first unassisted Bar Mups!

  4. JWhite 02/22/2013 at 2:16 pm

    EMOM: 185 for the last 6
    WOD: 4+8 regionals, way to early for Squat Clean Thrusters

  5. Crowley 02/22/2013 at 2:14 pm

    Warm-up: done
    EMOM clean complex:up to 225#, failed hang squat clean at 235#
    WOD: 4+9 regional

  6. dudley 02/22/2013 at 2:03 pm

    195# for last 5 EMOM. 3+14 regional. need to start linking those bar mups!