Accumulate Repetitions

  • January 6, 2014
  • By :
Manny
Manny

Warm-up
20 Wallballs to 11ft target
20 Diamond push-ups
15 Wallballs to 11ft target
Banded shoulder stretches 1 minute each side
10 Wallballs to a 11ft target
Spend 3 minutes mobilizing quads

Hollow Rock Challenge – 10

Oly
Snatch- Low Hang
4×2 @85%-Full Stall

Strength
High Bar Back Squat
2-2-2-1-1-1

WOD
3 Rounds
In 1 minute accumulate as many Thrusters as possible (95,65)
Rest 1 minute
In 1 minute accumulate as many Muscle-ups as possible
Rest 1 minute

Games (>25 thrusters), (>10 muscle-ups)

Sub chest to bar pull-ups if unable to perform muscle-ups. Do not scale up the weight.

Score= total thrusters/total muscle-ups

9 Comments

  • Shane Callaghan

    01/07/2014 @ 11:42 am

    125# snatch x 2
    315 HBBS
    Thrusters: 23, 18, 14
    Muscle Ups: 9, 5, 1

    Definitely have work to do…

  • Andrea

    01/07/2014 @ 3:38 am

    125 snatch
    255 HBBS
    thrusters- 32,31,26
    muscle ups- 5,4,4

  • bowler

    01/07/2014 @ 2:49 am

    135 snatch work
    405 high bar
    rd1: 25, 9
    rd2: 18, 8
    rd3: 17, 6

  • Mike Brown

    01/07/2014 @ 2:25 am

    snatch: 155# * 2 PR
    squat: 345# * 1 PR
    WOD: 63
    Thrusters: 21, 16, 16
    MUP progressions 4, 3, 3

  • Joey

    01/07/2014 @ 12:33 am

    low hang snatch
    195, 205x1x2f, 205x1x1f

    OHSx1 (did HBBS Friday)
    205, 255, 285

    WOD: 25/3, 21/5, 21/3

  • Michael McGuire

    01/06/2014 @ 11:58 pm

    Low hang snatch:155#
    Squat: 365#x1 PR
    Thrusters: 22,20,18
    Muups: 9,6,5

    Felt good today

  • biscoe

    01/06/2014 @ 6:41 pm

    low hang snatch: 155#
    hbbs: up to 395# x 1
    thrusters: 15, 13, 20
    mu: 5,3,2

    thrusters are all mental……and crowley told me to stop bein a pu$$y

  • Crowley

    01/06/2014 @ 2:24 pm

    first day working out since christmas eve, its good to be back but I was definitely feeling it during the metcon

    warm-up: done
    low hang snatch: 135, 135, 135, 145
    hb back squat: up to 315×2
    thrusters: 20, 20, 20
    MU: 7, 5, 0

    • KFP

      01/06/2014 @ 7:49 pm

      “0”?? What happened, poo break? πŸ™‚

Comments are closed.

X