Part I, II – CompetitorWOD

Josh
Josh

Warm-up
1000m Row
Shoulder rolling and Stretching
-Warm-up deadlift starting with light weight until you find where you want to start for the strength

Strength/Gymnastics
5 Rounds Altenating with a Partner:
5 Deficit Strict HSPUs
3 Deadlifts – ascending but start heavy
1 Legless L-sit rope climb

WOD – Part 1
3 Rounds
500m Row
15 Burpee Lateral Jumps
15 Power Snatches (115,80)
Then Max UB Muscle-ups
Rest 2 Minutes

Report Total Muscle-ups and Total Time
If you can’t complete sets of muscle-ups. Accumulate as many as you can in 90 seconds

WOD – Part 2
Establish a 1 RM OHS from the Rack
– You will have 8 Minutes after your last Muscle-up

4 Comments

  • Chad Michael

    03/24/2016 @ 2:08 pm

    Strength: 315 DL (across), alt 5 strict def (15# plate) and 5 strict HSPU, 1 l-sit rope climb
    WOD: 25:21 RX (4-4-4 MU)
    OHS: 235 (failed 245 jerk)

  • Tom Kuchenreuther

    03/24/2016 @ 1:39 am

    Gymnastics/Strength
    -5 strict paralettte hspu to 2 ab mats
    -3x 315, 335, 355, 375, 400
    -1 legless ‘chair’ rope climb (not L sit but.. chair lol)
    WOD 24:46rx 6-4-5 mups
    OHS: 205

  • biscoe

    03/23/2016 @ 4:13 pm

    3 or 4 rds: 5 strict hspu w/ 10 lb plates, 3 deadlifts at 365, 1 legless rope climb
    wod: 12 total unbroken mups (4 each rd), 22:01
    ohs x1: 265

  • Morgan

    03/23/2016 @ 11:50 am

    3 rounds 5 banded hspu/ 3 dl up to 245/ 1 leg less rope climb (no L sit)
    Wod: 7 mups total (singles) around 23min.
    1rm: 145
    Liked that wod it was fun.

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