Nasty Girls 2.0
Weight Vest Fun
Warm-up
2 Rounds
400m run
25 Air squats
-Stretch Calves -2 minutes each side
-Stretch Quads- 1 minute each side
Warm-up and stretch out shoulders for the muscle-ups
WOD
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175/ 115 lb
Open – 25 pistols, scale muups as necessary
Conditioning
5 Rounds
500m Row
Rest 90s
WOD: 23:27 (150 PISTOLS!!, 15 MUPS, 175# CLEANS)
wod: 13:44 (25 pistols, 5 mups, 175 cleans)
1:47ish on the rows
getting some energy in the 5:30 class.. good stuff!!
17:07 with 25 pistols, blue banded bar muscle ups and 155 on the cleans. Average row of 1:39
The HTK invasion has begun. Sorry, couldn’t resist.
13:12
Row sucked I think I averaged 1:50 pulls. Always needs work.