Cruster and Muscle Ups

  • February 22, 2013
  • By :

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Be sure to sign up for the Opens here.  If you are doing the burnt toast programming at Southie you are required to compete in the Opens this year.

Warm up – partner up and share rowers
250m row
With and empty barbell
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg
Row 250
Add some weight to the bar
3 rounds of
1 power clean
1 hang squat clean
1 squat clean thruster
1 front rack lunge for each leg

Skill – 10 minutes
Work on muscle up transitions if needed or spend 10 minutes stretching

Strength
EMOM for 12 minutes
Power Clean
Hang Squat Clean

WOD
15 min AMRAP
8 Squat Clean Thrusters (135,95)
X Ring Muscle up
8 Front Rack Lunges (135,95)
X Bar Muscle-up

Games (155/105) – 3 muscle ups
Regionals (135/95) – 2 muscle ups
Open (135/95) – 1 muscle up

13 Comments

  • Mattw

    02/23/2013 @ 12:36 am

    ENOM: 255 (PR) 265×1 Hang (PR)
    WOD: 5 + 10 Regional

    • Rhino

      02/23/2013 @ 12:52 am

      deer antler spray

  • Mattw

    02/22/2013 @ 5:04 pm

    Anyone ar

    • Mattw

      02/22/2013 @ 5:04 pm

      Anyone want to crush bars at 6pm?

      • haley

        02/22/2013 @ 6:53 pm

        I’ll be there!

      • Julie Arthur

        02/22/2013 @ 7:42 pm

        Me too!

        • Andrea

          02/22/2013 @ 7:50 pm

          samsies!

  • DePrizio

    02/22/2013 @ 4:54 pm

    Warmup; Check
    PC/Sqt Clean: up to 205
    Wod 4+2 at Open. Finally got MUPs in a Wod and even first unassisted Bar Mups!

    • Bish

      02/22/2013 @ 6:23 pm

      Nice Job D!

    • haley

      02/22/2013 @ 6:53 pm

      nice job, nick!

  • JWhite

    02/22/2013 @ 2:16 pm

    EMOM: 185 for the last 6
    WOD: 4+8 regionals, way to early for Squat Clean Thrusters

  • Crowley

    02/22/2013 @ 2:14 pm

    Warm-up: done
    EMOM clean complex:up to 225#, failed hang squat clean at 235#
    WOD: 4+9 regional

  • dudley

    02/22/2013 @ 2:03 pm

    195# for last 5 EMOM. 3+14 regional. need to start linking those bar mups!

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