Going up on a Tuesday

Carly

Warm-up
Partner Up
P1- 3 Minute Bike for Max Cals
P2 – Couch stretch (switch sides at (1:30)
Switch

Strength
Every 2 Minutes for 12 Minutes
Squat Clean and Jerk- 3 Reps
2 Sets @75%
2 Sets @80%
2 Sets @85%

WOD
50/40 Calorie Bike
40 Power Cleans (135,95)
30 Front Squats

Level 2- 115,75
Level 1- 40/30 Bike 95,55

Coaches Note: The stimulus is an all out sprint and assault on the barbell. Choose a weight that you can cycle and move fast until the finish.

Extra Work
3 mins Bike for cals
3 mins Muscle Ups
2 mins Bike for cals
2 mins Muscle Ups
1 mins Bike for cals
1 mins Muscle Ups
No rest between movements
2 separate Scores = 1. total cals and 2. total muscle ups

7 Comments

  • Joel Carpenter

    12/05/2018 @ 4:15 am

    EMOM: 135 across
    WOD: 12:50 (35 CALS 95#)

  • Ryan Gould

    12/05/2018 @ 2:43 am

    EMOM: 135-155

    WOD: 13:37 (30 PC/40 FS) @ 135

    *did the wod in reverse by accident. ‘‘Twas harder

  • Trevor

    12/05/2018 @ 2:02 am

    Preclass Strict Press
    [email protected]

    Strength: 155-175

    WOD: 11:00 Rx

  • Ben

    12/05/2018 @ 12:07 am

    Strength: up to 225#
    WOD: 8:48 Rx

  • Brian Campbell

    12/04/2018 @ 10:27 pm

    Wod: 8:06 Rx
    Extra: 84/28

  • Crowley

    12/04/2018 @ 2:00 pm

    strength: 185, 185, 205, 205, 215, 185
    wod: 9:27 rx

  • Sean Flannery

    12/04/2018 @ 1:23 pm

    Strength: 205/211.64/225#
    WOD: 9:40 Rx
    Extra: 76/18
    (40, 23,13 / 9,5,4)

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