Intervals for Time

wideshot row

Skill
Muscle-up

WOD
800m Run
then
3 Rounds
3 Muscle-ups
9 Power Snatches (95,65)

Rest 3 Minutes

800m Run
then
3 Rounds
2 Muscle-ups
6 Power Snatches (115,80)

Rest 3 Minutes

800m Run
then
3 Rounds
1 Muscle-up
3 Power Snatches (135,95)

Level 3- 1 MUP throughout
Level 2 – (75,55)/(95,65)/(115,75). 2 pull-ups and 2 ring dips=1 MUP
Level 1 – (65,35)/(75,45)/(85,55). 1 pull-up and 1 dip =1 MUP
Advanced – (115/80)/(135/95)/(155/105)

Each interval should be completed for time.

Conditioning Class: WOD
EMOM 20
Row 200/150m

Conditioning Class: Core
4 Rounds
10 Barbell Rollouts
5 Glute Ham Raises

12 Comments

  • lizowiz

    11/12/2014 @ 7:41 pm

    19:31 @ 65,75, 85 + pull ups/dips

  • goose

    11/12/2014 @ 2:38 pm

    6:08, 6:05, 6:04 rx

  • Lee

    11/12/2014 @ 12:24 pm

    34:45 rx.

  • Trevor Crean

    11/12/2014 @ 3:13 am

    7:35, 10:32, 13:00
    1 MU per rd
    L2 weight
    Brutal.

  • Joel

    11/12/2014 @ 2:36 am

    That was as close as anyone can get to a MUP and fail. First MUP coming soon.
    WOD:
    1.10:12
    2. 13:15
    3. 10:07
    (1MUP attempt, 65,65, 80)

  • jason barrow

    11/12/2014 @ 1:55 am

    WOD:
    1: 9:58
    2: 11:10
    3: 10:18
    L3

  • JBo

    11/12/2014 @ 1:08 am

    Round 1 – about 11:30; Round 2 – about 11:00; Round 3 – about 7:30 / L2 w/ 75, 85, 95 on snatches.
    I think I’d rank this as one of the best WOD’s we’ve ever had. Great mix of cardio, gymnastics, and strength. And rest. I love my rest. : )

  • Eric M Bachman

    11/11/2014 @ 5:08 pm

    Painful workout. My whole body hurts.

    I would post my times but I can’t remember and I don’t want to remember.

  • Petra

    11/11/2014 @ 2:23 pm

    Round 1 – 8:13, R2 – 7:47, R3 – 6:45(?) @L2.

  • Brian M. Maser

    11/11/2014 @ 1:41 pm

    WOD in 29:59 (Round 1 – 8:00; Round 2 – 7:00; Round 3 – 6:00 approximately) – Rx snatches (all unbroken) and worked on MU transitions below the rings w/ a band. Missed MU during skill work. One day…

    • Frawls

      11/11/2014 @ 2:28 pm

      One day…when you stop being a sissy on the transition.

  • Frawls

    11/11/2014 @ 1:32 pm

    WOD: Round 1 – 7:33 Round 2 – 6:53 Round 3 6:07. Ring Muscle ups and power cleans.

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