Da Chuck Bombahs

  • March 17, 2014
  • By :
Heather
Heather

Warm-up
EMOM6
20 Double Unders
20 Mountain Climbers
5 Chuck-bombers

-Spend 5 minutes mobilizing the shoulders

Oly
EMOM10
2 Spit Jerks @75%
Working on Speed and Footwork

Strength
Back Squat
3-3-3-3-3
Straight Sets

WOD
30 muscle-ups for time
Rest 2 Minutes
200 Double Unders for time
Rest 2 minutes
50 Alternating pistols for time

Scale Reps if needed. 10 minute cap on muscle-ups. Complete transitions on rings or muscle-up attempts if you do not have ring muscle-ups. No bar muscle-ups

5 Comments

  • Bish

    03/18/2014 @ 3:00 pm

    Class wod: 8:30 RX
    Jerk work: 205
    Squats: 315 across felt real heavy
    30 Mups: 3:30 PR!
    200 Dubs: 2:15ish ?? (I forget, time in on the board)
    50 Pistols 2:20 something?? (i forget, time is on the board?

  • jules

    03/18/2014 @ 12:21 pm

    Class wod 11:40rx
    Jerks at 110 for technique, no squats for me today
    30 MUps 7:05.. slow today
    200 dubs: 2:40?? I forget its up on the board
    Pistols 2:20

  • Dale

    03/18/2014 @ 1:13 am

    Split jerk emom 225
    Back squat 3sets and 3 reps @405, 2 sets and 3 reps @415
    30mups 5:25
    200 dubs 2:51
    50 pistols 1:18
    Emom strict pull ups 6min

    • Andrea

      03/18/2014 @ 2:28 am

      holy crap, 1:18 for those pistols is legit!

  • Andrea

    03/18/2014 @ 12:39 am

    jerks up to 145
    squats @235, last set only did 2 reps..
    mu: [email protected]:32..
    du: 2:30
    pistols: 2:10

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