“Nasty Girls”

Kev using his hips
Kev using his hips

Warm Up
Spend 5 minutes rolling the quads
1 minute quad stretch each side

Then-
4 Rounds
5 tuck jumps
5 chest slap push-ups

Oly
Tall Clean
-Spend 10 minutes working on technique

Strength
Front Squat
3-3-1-1

WOD (15 minute cap)
โ€œNasty Girlsโ€
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135, 95)

Regional- 3 muscle-ups
Open- 14 strict pull ups; 14 dips (use bands where necessary)

26 Comments

  • Bish

    06/13/2013 @ 11:29 am

    Front Squat 325×1 (F you mullins)
    Nasty Girls 6:06

    • Mullins

      06/13/2013 @ 2:22 pm

      Gotta love the 1lb plates

  • Bish

    06/13/2013 @ 11:29 am

    Front Squat 325×1 (F you mullins)
    Nasty Girls 6:06

    • Mullins

      06/13/2013 @ 2:22 pm

      Gotta love the 1lb plates

  • Mullins

    06/13/2013 @ 2:59 am

    TC: 215
    FS: 327 pr
    WOD: 7:16

  • Mullins

    06/13/2013 @ 2:59 am

    TC: 215
    FS: 327 pr
    WOD: 7:16

  • Andrea Cooke

    06/13/2013 @ 1:39 am

    tall clean: 135
    front squat: 205
    wod: 13:30ish open.. 14 strict pullups and 14 ring dips per round killledddd me

  • Andrea Cooke

    06/13/2013 @ 1:39 am

    tall clean: 135
    front squat: 205
    wod: 13:30ish open.. 14 strict pullups and 14 ring dips per round killledddd me

  • Kara

    06/12/2013 @ 7:18 pm

    Tall clean: 65# never did this before.
    Front squat: 145#
    Wod: 16:45 red band strict pu and dips. They really slowed me down ๐Ÿ™

  • Kara

    06/12/2013 @ 7:18 pm

    Tall clean: 65# never did this before.
    Front squat: 145#
    Wod: 16:45 red band strict pu and dips. They really slowed me down ๐Ÿ™

  • Melberg

    06/12/2013 @ 6:33 pm

    Tall clean: 125
    Front squat: 325
    WOD: 16:08 open with blue bands for strict pullups and dips

  • Melberg

    06/12/2013 @ 6:33 pm

    Tall clean: 125
    Front squat: 325
    WOD: 16:08 open with blue bands for strict pullups and dips

  • Petra

    06/12/2013 @ 4:33 pm

    Tall clean: 65#
    Front squat: 135#
    WOD: 14:52 @ open

  • Petra

    06/12/2013 @ 4:33 pm

    Tall clean: 65#
    Front squat: 135#
    WOD: 14:52 @ open

  • McGuire

    06/12/2013 @ 4:20 pm

    Front squat- 305×1 25#PR

    Wod- 10:09 rx

  • McGuire

    06/12/2013 @ 4:20 pm

    Front squat- 305×1 25#PR

    Wod- 10:09 rx

  • dudley

    06/12/2013 @ 1:54 pm

    tall clean: 115#; FS: 225#; Nasty Girls: 9:35rx, couldn’t stay unbroken last round.
    cashed out w/75 ghds

  • dudley

    06/12/2013 @ 1:54 pm

    tall clean: 115#; FS: 225#; Nasty Girls: 9:35rx, couldn’t stay unbroken last round.
    cashed out w/75 ghds

  • Crowley

    06/12/2013 @ 1:12 pm

    Warm-up: done
    Tall clean: up to 115×3
    Front squat: up to 275×1 – should have gone heavier
    Nasty girls: 9:57rx – MUs went to shit in the last round

  • Crowley

    06/12/2013 @ 1:12 pm

    Warm-up: done
    Tall clean: up to 115×3
    Front squat: up to 275×1 – should have gone heavier
    Nasty girls: 9:57rx – MUs went to shit in the last round

  • Mattw

    06/12/2013 @ 11:31 am

    Hit the 5:30am regular class.

    Front Squat: up to 300×1 (PR)
    Nasty Girl: 6:43 Rx

    Go B’s…

  • Mattw

    06/12/2013 @ 11:31 am

    Hit the 5:30am regular class.

    Front Squat: up to 300×1 (PR)
    Nasty Girl: 6:43 Rx

    Go B’s…

  • Kara

    06/12/2013 @ 12:19 am

    I’m hoping we can listen to the song “nasty girl” on repeat during the wod.

    • Petra

      06/12/2013 @ 4:32 pm

      I didn’t hear it ONCE!

  • Kara

    06/12/2013 @ 12:19 am

    I’m hoping we can listen to the song “nasty girl” on repeat during the wod.

    • Petra

      06/12/2013 @ 4:32 pm

      I didn’t hear it ONCE!

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