Up + Down

  • December 30, 2014
  • By :
Up + Down
Up + Down

Warm-up
Grab a Band
30 Banded Goodmornings
30 Bandy Pull Aparts
30 Jumping Squats
30 Push Presses w/barbell

-Banded Lat Stretch

– Warm up regular pull ups + C2B pull ups + muscle ups

Strength
1. Push-press
2-2-2-2
2. Deadlift with Chains
3-3-3-3

WOD (12 Minute Hard Cap)
60 Pull-ups
30 Deadlifts (275,185)
30 Chest to Bar Pull-ups
30 Wallballs (30,20)
15 Muscle-ups

Open-40,20,20,20,5
If you do not have MUPs 25 Ring Dips

17 Comments

  • Andrea

    12/31/2014 @ 1:21 am

    Push preaching x2 170

    Wod: 7MU rx

    • Andrea

      12/31/2014 @ 3:57 pm

      press*

  • Mike Quigley

    12/31/2014 @ 12:18 am

    195×2 205×1 push press
    315 with 4 chains, 2 sets if 3 DL
    10:53 open with 5 bar MUPs.

  • biscoe

    12/30/2014 @ 9:48 pm

    push press x2: 255
    deadlift x3 w/ 4 chains: 475
    wod: 29 wall balls at 12 min cap @ games …that was tough

  • goose

    12/30/2014 @ 9:04 pm

    225×2 push press – 2nd rep didn’t seem to want to go up this am at 235
    365×3 + 4 chains on the deads
    WOD – lots of small sets and breaks on this one. Muscle ups were my saving Grace at the end. 12:00 on the nose with a buzzer beater MUUP at the end even though I totally forgot about the time cap.

  • George Whetstone

    12/30/2014 @ 8:45 pm

    PP: 235×2, 245×1
    DL: 405×3 with 4 chains
    WOD: Did BMUPs as I couldn’t string MU’s together under time cap.

    • goose

      12/30/2014 @ 9:00 pm

      George “Flutter Foot” Whetstone – got a good ring to it

      • George Whetstone

        12/30/2014 @ 9:03 pm

        haha! It does. I will try to fix it by 2015.

        • goose

          12/30/2014 @ 9:06 pm

          And I will try to fix my fluffer nutter addiction #NewYearsResolution

  • Brendan Caslin

    12/30/2014 @ 2:15 pm

    Push Press: 250×2
    Deads: 325×3 + 4 chains
    WOD: 9 MU

    • goose

      12/30/2014 @ 9:04 pm

      that’s a beast of a push press

  • Marc Piccuirro

    12/30/2014 @ 1:10 pm

    Push press: 205×2, 215×1
    DL: 295×3, 305×2 + 4 chains
    WOD: 20 wallballs at the time cap, finished in 17:30 Rx
    One of the roughest WODs in recent memory

  • Dbibeau

    01/16/2012 @ 7:28 pm

    32:58 L2 couldn’t pull off RX today!! Thanks to Coach Amy for the after class stretch!!!

  • Jason

    01/16/2012 @ 7:05 pm

    Badger 30:10 L2ish, 85 pounds, 20 reps..

    Anyone thinking about/planning to do the Ruckus 3/17??

    • Dudley

      01/18/2012 @ 3:31 pm

      jason i did the goruck challenge this past fall if you want to hit me up with any questions

  • Dbibeau

    01/16/2012 @ 2:10 am

    this work out looks like its going to be fun!!….

  • Shree Mulay

    01/16/2012 @ 1:35 am

    interesting excerpt… wish I were doing Badger with y’all… Alas……………………

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