Goin Up on a Tuesday

Jan 27th, 2015

Category: Competitor

Goin Up on a Tuesday

hspu

Warm-up
Partner MB warmup (30/20)
1 min of lateral tosses (right)
2 min of Burpee MB tosses
2 minutes of MB thruster passes
1 min of lateral tosses (left)

Gymnastics
EMOM10
Odd- 2 Strict Muscle –ups
Even- 25 FT Handstand Walk*
*Athletes good at HS walks should add obstacles for a challenge

Strength
Front Squat
2-2-2-2
-After each set of 2 hold the bar in the rack position for 15 seconds before re-racking.

WOD (15 minutes)
20 Lateral Burpee Box Jump Overs
5 Muscle -ups
30 Wallballs
5 Muscle-ups
40 Toes to Bar
5 muscle-ups
30 Wallballs
5 Muscle-ups
20 Lateral Burpee Box Jump Overs

Regional- 3 Muscle-ups
Open/Masters- 1 Muscle-up
*If you don’t have muscle ups – 5 strict pull ups/ 5 strict dips

DISCUSSION 7 Comments

  1. Dave Chaput 01/29/2015 at 2:32 pm

    Front Squat: Up to 255, smoked Dre
    WOD: 12:58 rx

  2. Goose 01/29/2015 at 2:10 am

    10:30ish on the Wod

  3. Rob Hassell 01/28/2015 at 1:05 am

    I cant think of much worse things do to

  4. Marc Piccuirro 01/27/2015 at 12:55 pm

    Snowed in WOD:
    500 burpees for time
    47:20
    dogged it a little bit I’m glad I got work in

  5. HAM 01/29/2012 at 5:43 pm

    Did this WOD at CF781..7:38 Rx

    Ring dips need work