Southie Sangy V.2015

  • April 28, 2015
  • By :
Willis
Willis

Warm-up
Run a loop
Downward dog stretch for a minute
5 strict muscle up transitions with feet on the floor or box

Strength
Back Squat
3-3-3-3-3
– Between sets complete a max attempt of strict muscle-ups. If you do not have strict muscle-ups work on getting them from the floor

WOD (25 Minute Cap)
Southie Sangy V2015
800m Run
Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps
400m Run
Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps
800m Run

If you do not have muscle-up sub banded transitions

Cashout
3 Rounds
15 GHD Medball Sit-ups
15 Hug-a-twinkies or reverse hypers

3 Comments

  • Kyra Williams

    05/08/2015 @ 9:42 pm

    Squatted 3×2 @ 85% (187#)

    Got two strict muscle ups.

    Sangy @ RX+ 26:13

    (Second WOD of the day AND it was like 90 degrees!)
    1 real life muscle up in the very first round!! Then the rest were jumping into high rings, 3/round.
    Cleans @ 105#

  • Mike Quigley

    04/28/2015 @ 5:25 pm

    Squatted yesterday, so did some power cleans instead.
    WOD – 22:25ish. 1 MUP instead of 3. Was happy to get all 6 MUPs without failing one.
    Good to see a couple of new faces at 5:30 (Serge and Danny).

    • Marc Piccuirro

      04/28/2015 @ 9:42 pm

      His name is Surge, Quigz. And while we’re at it we should all take on American Gladiator themed names. I’m going with Turbo

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