Given a Gauge

  • November 24, 2014
  • By :
Marc P
Marc P

Warm-up
10 strict c2b pull ups
Burpee break down
5 burpees
10 burps
15 squat thrusts
20 push ups
10 strict toes to bar

Gymnastics โ€“ 10 minute max
1 round not for time
10 Strict Muscle-ups
100 foot handstand walk
-If unable to do 10 strict MUPs scale to 5. If unable to do any scale to close grip chin-ups pulling to the chest. Add weight if possible

Strength โ€“ 20 minutes
Work up to Max Weight for the Complex:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
The EMOM complex from last week should have given you a gauge of where to start and a potential end number.

WOD โ€“ 15 minute hard cap
3 rounds for time of:
30 toes-to-bars
15 Clean and Jerks (155,105)

Open- ( 135,95 ) – 20 Toes to Bar

6 Comments

  • Dave Chaput

    11/25/2014 @ 3:31 pm

    Gym: check
    Oly: 205, couldn’t hang clean 225
    WOD: 14:33 RX

  • Manny Rodriguez

    11/25/2014 @ 2:00 pm

    5 strict mup/50 ft hsw
    Complex 205 missed hang sc at 225
    Wod 16.ish open

  • Andrea

    11/25/2014 @ 1:17 am

    Handstand walks gettkmgm better, muscle ups not so much
    Complex: 185, missed the jerk for 195
    Wod: 10:16 rx

  • Michael McGuire

    11/25/2014 @ 12:27 am

    Gym: 5 strict mups, 75 foot handstand walk.
    Oly: up to 255#
    Wod: 15:27 Rx

    Did the conditioning floater wod after.

  • Marc Piccuirro

    11/24/2014 @ 5:56 pm

    Gym: done
    Oly: up to 235
    WOD: 13:06 Rx

  • Mike Quigley

    11/24/2014 @ 3:35 pm

    Gymnastics – strict CTB chin ups and 100′ handstand walk.
    Strength – 215#
    WOD – 16:13RX. Think I was through 9 C&J at the 15 min cap.

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