Goin Up on a Tuesday

  • January 27, 2015
  • By :

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 โ€“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 donโ€™t have muscle ups โ€“ 5 strict pull ups/ 5 strict dips

7 Comments

  • Dave Chaput

    01/29/2015 @ 2:32 pm

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

    • Andrea

      01/29/2015 @ 2:38 pm

      So very true, Pistol.. you got me by a whole 10!

  • Goose

    01/29/2015 @ 2:10 am

    10:30ish on the Wod

  • Rob Hassell

    01/28/2015 @ 1:05 am

    I cant think of much worse things do to

  • Marc Piccuirro

    01/27/2015 @ 12:55 pm

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

    • Tom Kuchenreuther

      01/27/2015 @ 2:10 pm

      five.. hundred? O_o

  • HAM

    01/29/2012 @ 5:43 pm

    Did this WOD at CF781..7:38 Rx

    Ring dips need work

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