Full Body Assault

Big Kip = Easier Pull
Big Kip = Easier Pull

Warm Up
2 rounds with an empty barbell of
2 press, 3 push press, 4 squat clean thrusters
Add some weight (95/65ish) and complete two more rounds – *hit your positions.
Perform the partner rack position stretch

Oly
2 position Clean – mid hang & [email protected]% 5×1

Strength
1. Press 5×2
2. Push-press 4×3
3. Front Squat 5×1

WOD
8 minute AMRAP
3 Squat Clean Thrusters (185,135)
3 Muscle-ups

Regional (175,125)
Open (165, 110); sub 3 ring dips for each muup

30 Comments

  • goose

    10/24/2013 @ 4:57 pm

    205/170/225×2/335 FS pr/7+7 on the Wod at games

  • goose

    10/24/2013 @ 4:57 pm

    205/170/225×2/335 FS pr/7+7 on the Wod at games

  • Heather

    10/24/2013 @ 4:45 pm

    2 position clean: 110#

    Press: 90#
    Push Press: 120#
    Front squat: 175# (10# PR!)

    Wod: 6+ 1 @open
    Holy squat clean thrusters! I subbed unassisted ring dips…psyched I finally figured out how to kip my ring dips

  • Heather

    10/24/2013 @ 4:45 pm

    2 position clean: 110#

    Press: 90#
    Push Press: 120#
    Front squat: 175# (10# PR!)

    Wod: 6+ 1 @open
    Holy squat clean thrusters! I subbed unassisted ring dips…psyched I finally figured out how to kip my ring dips

  • Krys

    10/23/2013 @ 11:55 pm

    Day one of trying out the program 🙂
    Warm Up: Done
    Clean:115#
    Press: 78#
    Push-Press: 93#
    Front Squat: 195
    No WOD today because I wasn’t feeling well and I did a similar one on Monday that left me fried.
    15-12-9
    Squat Clean Thruster @85#
    Pull Ups
    Burpees

  • Krys

    10/23/2013 @ 11:55 pm

    Day one of trying out the program 🙂
    Warm Up: Done
    Clean:115#
    Press: 78#
    Push-Press: 93#
    Front Squat: 195
    No WOD today because I wasn’t feeling well and I did a similar one on Monday that left me fried.
    15-12-9
    Squat Clean Thruster @85#
    Pull Ups
    Burpees

  • Petra

    10/23/2013 @ 5:58 pm

    Clean: 95#
    Press: 90#
    Push press: 115#
    Front squat: 145#
    Wod: 3 + 3 at open weight and 1 MUP/round

  • Petra

    10/23/2013 @ 5:58 pm

    Clean: 95#
    Press: 90#
    Push press: 115#
    Front squat: 145#
    Wod: 3 + 3 at open weight and 1 MUP/round

  • Bish

    10/23/2013 @ 4:40 pm

    pretty good ankle flexability read if anyone is interested…

    http://www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html

    • Ribeiro

      10/23/2013 @ 7:17 pm

      That’s some real good stuff bruh. I’ll try it out today and see if I notice any change

  • Bish

    10/23/2013 @ 4:40 pm

    pretty good ankle flexability read if anyone is interested…

    http://www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html

    • Ribeiro

      10/23/2013 @ 7:17 pm

      That’s some real good stuff bruh. I’ll try it out today and see if I notice any change

  • Kara

    10/23/2013 @ 2:21 pm

    Warm up: done
    Press: up to 100# x 2
    Push press: up to 120# x 3
    Front squat: up to 160#
    Wod: 3 + 2 at open. The squat clean thrusters were more like a squat clean, rest, look at clock then push press. Did dips for mups.

    The morning crew is really dwindling 🙁

    • Andrea Cooke

      10/23/2013 @ 3:31 pm

      Kara, what is your email?

      • kara

        10/23/2013 @ 6:03 pm

        dohertykara @ gmail

  • Kara

    10/23/2013 @ 2:21 pm

    Warm up: done
    Press: up to 100# x 2
    Push press: up to 120# x 3
    Front squat: up to 160#
    Wod: 3 + 2 at open. The squat clean thrusters were more like a squat clean, rest, look at clock then push press. Did dips for mups.

    The morning crew is really dwindling 🙁

    • Andrea Cooke

      10/23/2013 @ 3:31 pm

      Kara, what is your email?

      • kara

        10/23/2013 @ 6:03 pm

        dohertykara @ gmail

  • biscoe

    10/23/2013 @ 2:07 pm

    2 pos clean: 185
    press: 135, 145, 155, 165, 175
    push press: 185, 195 – screaming shoulder syndrome
    front squat: 185, 225, 245, 265, 265

    wod: 4+3 @ 185# – screaming shoulder syndrome after 3rd round, stripped off the 25#s and finished at 135…some ugly MUs mixed in there too

  • biscoe

    10/23/2013 @ 2:07 pm

    2 pos clean: 185
    press: 135, 145, 155, 165, 175
    push press: 185, 195 – screaming shoulder syndrome
    front squat: 185, 225, 245, 265, 265

    wod: 4+3 @ 185# – screaming shoulder syndrome after 3rd round, stripped off the 25#s and finished at 135…some ugly MUs mixed in there too

  • Crowley

    10/23/2013 @ 1:35 pm

    warm-up: done
    2 pos. clean: all sets at 175
    press: 135, 140, 145, 150, 155
    push press: 185, 195 – shoulders were screaming so I bailed on the last two sets

    front squat: 185, 225, 245, 265, 265
    WOD: 5+1 @175# – did all the MUs unbroken which I was pretty happy about, probably could have managed 185 on the thrusters

    cash-out: shoulder rolling/mobility

  • Crowley

    10/23/2013 @ 1:35 pm

    warm-up: done
    2 pos. clean: all sets at 175
    press: 135, 140, 145, 150, 155
    push press: 185, 195 – shoulders were screaming so I bailed on the last two sets

    front squat: 185, 225, 245, 265, 265
    WOD: 5+1 @175# – did all the MUs unbroken which I was pretty happy about, probably could have managed 185 on the thrusters

    cash-out: shoulder rolling/mobility

  • Stafford

    10/23/2013 @ 1:30 pm

    Warmup done

    Oly. @ 150 got better the more sets I did

    Press 135 x2
    Push press worked up to 175×3

    Front squat. Worked up to 220 Totally could of done some more weight

    Wod @ 165 with ring dips. 3 rounds + 3 thrusters

    • Arik Pogrebinsky

      10/23/2013 @ 6:56 pm

      Goose mentioned you need a 3rd for a competition?

  • Stafford

    10/23/2013 @ 1:30 pm

    Warmup done

    Oly. @ 150 got better the more sets I did

    Press 135 x2
    Push press worked up to 175×3

    Front squat. Worked up to 220 Totally could of done some more weight

    Wod @ 165 with ring dips. 3 rounds + 3 thrusters

    • Arik Pogrebinsky

      10/23/2013 @ 6:56 pm

      Goose mentioned you need a 3rd for a competition?

  • Matt

    10/23/2013 @ 11:30 am

    Sweet gloves bro.

    • Mooch

      10/23/2013 @ 1:06 pm

      Hater

  • Matt

    10/23/2013 @ 11:30 am

    Sweet gloves bro.

    • Mooch

      10/23/2013 @ 1:06 pm

      Hater

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