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Nice Position Dudley!
Nice Position Dudley!

Warm-up
Row 5oom
Shoulder mobility with a band freestyle – Click For Link

Strength
20 minutes to work up to a max weight for the complex
1 push jerk
1 split jerk

WOD
Row 1000m
20 Box Jumps (30,24)
10 Muscle Ups
Row 800m
18 Box Jumps
8 Muscle Ups
Row 600m
16 Box Jumps
6 Muscle Ups
Row 400m
14 Box Jumps
4 Muscle Ups
Row 200m
12 Box Jumps
2 Muscle Ups

*full stand on box jumps

Regional – 5-4-3-2-1 muscle ups
Open – 20-18-16-14-12 C2B

6 Comments

  • biscoe

    12/18/2013 @ 9:42 pm

    jerks: 255#
    wod: 26:53 @ regional

  • biscoe

    12/18/2013 @ 9:42 pm

    jerks: 255#
    wod: 26:53 @ regional

  • Mike Brown

    12/18/2013 @ 8:35 pm

    warm-up: missed; snow traffic
    jerk complex: missed; snow traffic
    WOD: 28:48 – with MUP progressions

  • Mike Brown

    12/18/2013 @ 8:35 pm

    warm-up: missed; snow traffic
    jerk complex: missed; snow traffic
    WOD: 28:48 – with MUP progressions

  • Crowley

    12/17/2013 @ 7:59 pm

    warm-up: done
    jerk complex: 245# – PR for the push jerk
    WOD: 25:21 – scaled down the MUs to 8,6,4,2,2

  • Crowley

    12/17/2013 @ 7:59 pm

    warm-up: done
    jerk complex: 245# – PR for the push jerk
    WOD: 25:21 – scaled down the MUs to 8,6,4,2,2

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