Take it From the Floor

  • June 28, 2013
  • By :
Act as if a judge is always next to you
Act as if a judge is always next to you

Warm-Up
50 hollow rocks
20 mb cleans (30/20)
10 mb push up to jackknife
20 mb cleans
50 hollow rocks

OLY
Squat Clean
2 reps x @ 75% x 7 sets – Work with a partner – back and forth

Strength
Front Squat
3-3-3-3-3

WOD (15 min)
3 Rounds
X Muscle-ups
10 Back Squats (from the floor)

Games- 8 Muscle Ups (225,145)
Regional- 5 Muscle-ups (185,115)
Open – 3 muscle-up or 15 ring dips
(155,105)

28 Comments

  • Melberg

    06/29/2013 @ 12:07 am

    EMOM 205 touch and go for 7 mins
    Front Squat: 275
    WOD 838 with 3 blue band mups and 225 BS

  • Melberg

    06/29/2013 @ 12:07 am

    EMOM 205 touch and go for 7 mins
    Front Squat: 275
    WOD 838 with 3 blue band mups and 225 BS

  • mattw

    06/28/2013 @ 11:35 pm

    ENOM: 235×2 sets/255×2 sets/235×2 sets
    Front Squat: up to 285×3
    WOD: 7:39 games

    anyone hitting the 8am tomorrow?

  • mattw

    06/28/2013 @ 11:35 pm

    ENOM: 235×2 sets/255×2 sets/235×2 sets
    Front Squat: up to 285×3
    WOD: 7:39 games

    anyone hitting the 8am tomorrow?

  • Dudley

    06/28/2013 @ 10:51 pm

    Emom: 175# across. Same thing as jule. I, too, am hoping to procreate one day.
    FS: 215#x3, 220#x1; WOD: 9:53 w/8 mups @185#.

    • Kenny "F'n" Powers

      06/29/2013 @ 4:33 am

      Nice work dud

  • Dudley

    06/28/2013 @ 10:51 pm

    Emom: 175# across. Same thing as jule. I, too, am hoping to procreate one day.
    FS: 215#x3, 220#x1; WOD: 9:53 w/8 mups @185#.

    • Kenny "F'n" Powers

      06/29/2013 @ 4:33 am

      Nice work dud

  • Petra

    06/28/2013 @ 7:27 pm

    Did the 5:30AM class in Orange with Amy C.

    Skill: MUP no.2!
    Strength: 135#
    WOD: 6:45 @ 105# and ring dips

    • Goose

      06/28/2013 @ 9:13 pm

      Pretty soon you’ll be cranking them out in WODs

  • Petra

    06/28/2013 @ 7:27 pm

    Did the 5:30AM class in Orange with Amy C.

    Skill: MUP no.2!
    Strength: 135#
    WOD: 6:45 @ 105# and ring dips

    • Goose

      06/28/2013 @ 9:13 pm

      Pretty soon you’ll be cranking them out in WODs

  • Schurko

    06/28/2013 @ 6:03 pm

    Sq cleans @ 225
    FS: up to 295×3
    WOD: 8:58 with 5,4,3 on the MUps/225 on squats.

    • Goose

      06/28/2013 @ 7:54 pm

      nice Schurk sounds like some muup progress

  • Schurko

    06/28/2013 @ 6:03 pm

    Sq cleans @ 225
    FS: up to 295×3
    WOD: 8:58 with 5,4,3 on the MUps/225 on squats.

    • Goose

      06/28/2013 @ 7:54 pm

      nice Schurk sounds like some muup progress

  • Arik

    06/28/2013 @ 3:22 pm

    SC EMOM: 175
    FS: 225
    WOD @ 155/3MU : 9:03

  • Arik

    06/28/2013 @ 3:22 pm

    SC EMOM: 175
    FS: 225
    WOD @ 155/3MU : 9:03

  • Jule, the Dutch Dominator

    06/28/2013 @ 3:16 pm

    Did a bunch of squats this morning
    Squat Cleans 2×7 @ 75%: 155#
    – Amy told me I make contact too low. I’m just trying to have kids some day.
    Front squat: 155#-175#-185#-185#-185#
    – I wanted to do some more reps at a higher weight rather than failing. Slowly improving my form on these bad-boys.
    WOD: 3MUs + 10 BS @ 135#: 11:18 (Open)
    Kept the squats lightish because I knew I would be taking forever on the MUs.

  • Jule, the Dutch Dominator

    06/28/2013 @ 3:16 pm

    Did a bunch of squats this morning
    Squat Cleans 2×7 @ 75%: 155#
    – Amy told me I make contact too low. I’m just trying to have kids some day.
    Front squat: 155#-175#-185#-185#-185#
    – I wanted to do some more reps at a higher weight rather than failing. Slowly improving my form on these bad-boys.
    WOD: 3MUs + 10 BS @ 135#: 11:18 (Open)
    Kept the squats lightish because I knew I would be taking forever on the MUs.

  • Kenny "F'n" Powers

    06/28/2013 @ 3:15 pm

    Warm up: done
    SQClean: worked with Nick @ 155
    Strength: 205
    WOD: 8:13 Started off with 3 MUPs but then Beretta yelled at me to do 5.

    SO, my MUPs went: 3, 7, 5 and I kept the weight low at 155 for back squats (felt very uncomfortable putting it behind my head)

    Then did the conditioning WOD with Brian and Nick. Good stuff!

  • Kenny "F'n" Powers

    06/28/2013 @ 3:15 pm

    Warm up: done
    SQClean: worked with Nick @ 155
    Strength: 205
    WOD: 8:13 Started off with 3 MUPs but then Beretta yelled at me to do 5.

    SO, my MUPs went: 3, 7, 5 and I kept the weight low at 155 for back squats (felt very uncomfortable putting it behind my head)

    Then did the conditioning WOD with Brian and Nick. Good stuff!

  • Mattw

    06/28/2013 @ 12:39 pm

    Spartan workout …

  • Mattw

    06/28/2013 @ 12:39 pm

    Spartan workout …

  • Gill

    06/28/2013 @ 12:12 pm

    Goals for the summer:
    1) muscleups
    2) get rid of thruster-induced double chin

    • Goose

      06/28/2013 @ 7:55 pm

      #1 – Ive got some good drills next time I see you
      #2 – something we all battle with

  • Gill

    06/28/2013 @ 12:12 pm

    Goals for the summer:
    1) muscleups
    2) get rid of thruster-induced double chin

    • Goose

      06/28/2013 @ 7:55 pm

      #1 – Ive got some good drills next time I see you
      #2 – something we all battle with

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