Unbroken Reps = More Fit

  • November 21, 2014
  • By :
Heather
Heather

Warm-up
2 rounds of
10 strict t2b
With aย pvc pipe
5 push presses back on the wall
5 front squats back on the wall
5 empty bar thrusters facing wall
3 strict muscle ups*
*sub Strict chest to ring pull ups

Strength
1. Front Squat
3-3-3-3
2. Push-press
5-5-5-5

WOD
Each for Time
Unbroken Reps

30 Toes to Bar
30 Thrusters (75,55)
7 Muscle-ups

Rest 2 minutes

25 Toes to Bar
25 Thrusters
6 Muscle-ups

Rest 2 Minutes

20 Toes to Bar
20 Thrusters
5 Muscle-ups

Regional- 25,20,15- 5,4,3 Muscle-ups
Open- 20,15,10- 3-2-1 Muscle-ups

Sub for Muscle-ups- UB Ring Dips x2

4 Comments

  • Kyra Williams

    11/30/2014 @ 8:50 pm

    Hatch squat; 120# push press; 2:43, 2:17, 1:28 open

  • Rob Hassell

    11/21/2014 @ 4:50 pm

    FS – 285×3 (10#PR)
    PP – 175×5
    WOD: ~4:00, ~4:20, ~3:00; games thrusters, open TTB, & ring dips

  • Alec

    11/21/2014 @ 4:23 pm

    FS 285×3, PP 185×5- Did regionals unbroken, time 3:08, 2:??, 2:??. Felt good- should have gone with Games.
    Cashout with Dave: EMOM12: Alternate minutes bench 185×3, 10 burpees.
    Shoulders still feeling jacked up!

  • Mike Quigley

    11/21/2014 @ 2:08 pm

    rough morning.
    225 FS, 175 push press
    Wod was something like – 3:30, 2:45, 1:30 open, with ring push ups (skipped ring dips to save the shoulder)

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