Sunday WOD

11
Jan

Sunday WOD

Skill – Muscle-ups

3 rounds
20 Situps
10 Mountain Climbers (2 count)

Rest 2 minutes

3 rounds
20 Mountain Climbers (2 count)
10 Situps

IMG_4440

17 Responses

  1. Mob + WUx1

    Crossover Symmetry (Activation/Comp./8 reps ea.) + Pec Ball

    Bench Press 3RM (WU: 135×5)
    155-175-185-195-205-215(PR)-220×1-230xNope

    Double Tabata Double Unders = 300 reps (PR is 369)

    Muscle-Ups:
    – WU with banded rings: 10 reps
    – Strict: not happening today
    – Kip: 5-3-4 reps

    WOD: = 7:42 (1rst part in 2:42, 2nd part in 3:00)

  2. MOB + Berg WU

    Skill work: Did a few kipping Muscle Up’s worked a bit on strict (it’s causing a pain in my elbow) so I stopped.

    WOD:
    Time: 6:37

    (2:08 + 2:29)

    Thanks Amanda!

  3. Cara

    Muscle up progressions – false grip, assisted dips (toes behind me on a box) and got up on the rings with Amanda pushing my feet

    WOD:
    7:52

    (3:00 & 2:52)

    Thanks Amanda, fun class!

  4. Shane Hayes

    Mobility and Wu x 2
    Practiced skipping / Ghd work
    HSPU
    Floor presses
    135 x 10/ 225 x 5/ 245 x 3/ 265 x 2

    10 am class
    Muscle up work! Love these! 🙂
    Wod rx’d 6:31. Tough on the core
    First round 2:19 second half 2:12
    Super fun class this morning Amanda!
    Great work everybody!

  5. Laura

    Muscle up progressions – false grip (for maybe a second), assisted dips (toes behind me on a box)

    WOD:
    7:02

    (2:40 & 3:02) Mountain climbers really slowed down on the last 2 rounds.

    Thanks Amanda!

  6. Melanie

    Mobility + wu x1
    Group mobility

    Muscle up work = fun and a few laughs!

    WOD: 8:41

    Mountain climbers = no fun!

    Fun class Amanda!

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