Staying In-Line

  • March 4, 2015
  • By :
McGuire
Coach McGuire

Warm-up
Grab a band
25 Bandy Side Steps Left
25 Bandy Side Steps Right
25 Bandy Good Mornings
25 Bandy Pull Aparts

Strength
Deadlift
2-2-2-2-2

WOD 1
7 Minute Ascending AMRAP
1 Deadlift
1 Burpee Muscle-up
2 Deadlifts
2 Burpee Muscle-ups
3 Deadlifts
3 Burpee Muscle-ups
…
Games 345,225
Regional 315,205
Open 275,185 Burpee C2B Pull-up

*Sub bar muscle-ups if it is your weaker muscle-up or instead of pull-ups if you are unable to complete any ring mups

WOD 2 (12 minute Cap)
500mย Row
20 Burpees
30 Toes to Bar
20 Burpees
500m row

6 Comments

  • Tom Kuchenreuther

    03/05/2015 @ 2:20 pm

    Deadlift: 385×2
    Wod 1: 4+5 Regional mups
    Wod 2: 9:22 rx

  • Ashley

    03/05/2015 @ 1:46 am

    DL PR 235×2 (225×1) more hammies, less lower back, thx coach
    WOD1: 5Rds Open
    WOD2: 11:13 subbing sHSPUs in red band after tearing on C2B

  • biscoe

    03/05/2015 @ 12:05 am

    deadlift x2: 555
    wod1: 4+8 @ games
    wod2: 9:09 rx

  • McGuire

    03/05/2015 @ 12:05 am

    DL:455ร—2 475ร—1

    Wod 1-5+5 games mups
    Wod 2-9:51 rx

  • Marc Piccuirro

    03/04/2015 @ 4:13 pm

    I think he looks more like a ‘Creator’ from Prometheus. Look it up

    DL: 365
    WOD 1: 5+3 which was really F’n tough (275, BMups)
    WOD 2: mid 7mins, can’t remember.

  • JonesMike

    03/04/2015 @ 1:14 am

    Zeus called, he said thanks for shaving so people didn’t confuse u 2

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