Muscle up/Power Cleans

The workout is:
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)

A minimum of 10 reps of each must be completed.

Sub 2 pullups/2 dips for each Muscle up if needed.

Hancock

21 C2B Pullups
63 Situps
100m Farmer walk
15 C2B Pullups
45 Situps
100m Farmer walk
9 C2B Pullups
27 Situps
100m Farmer walk

Post time to comments.

Slow and Low

Some things are hard (burpees), and will always be hard (burpees), so you might as well get them over with (burpees).

The tough stuff won’t kill you, but it might feel like it.

Every day brings a new opportunity to test yourself.

Naps are good for you.

Break big problems (Murph) into small tasks (5 pull ups, 10 push ups, 15 squats).

It’s OK to cry, just don’t quit.

Everyone needs a cheat day now and then.

Hard work is a lot easier if you share it with others.

Calluses are medals. Torn calluses are trophies.

The things you don’t like are probably the things you need to work on the most.

Listen to your coach. They can see things you can’t.

If you can get your arms around it, you can probably move it.

You’re never as alive as when you’re testing your limits.

Sometimes all you can do is try your hardest, and sometimes that’s enough.

And best of all, when you work hard good things happen.

With my apologies to Robert Fulghum
Taken from: http://heylaurenyoushouldhirerob.blogspot.com

Slow and Low:
Front Squats 3x3x3x3x3x3x3
Power Cleans 3x3x3x3x3x3x3

George

8x400 Meter Sprints

Post times to comments

Keyes.....

Competition WOD's, 4 hour rest between wods

WOD #1)
Isabel: 30x135# Snatch for time


WOD #2)
Complete 5 rounds for time of:
7x275# Deadlift
200 m run
7 Handstand Push Ups


Post times to comments.

Folk Medicine

Warmup:
3x1k Run, Rest 2 minutes between runs

21-15-9
Chest to bar pullups
95# Strict Shoulder Press

Post times to comments

Prefontaine

Warmup: Deadlift Max.


Then:
8x400 Meter Sprints

Rest 2 minutes between sprints.

Post times to comments

Farmer Walk/Muscleups

Warm Up: Power Snatch 3x3x3x3x3x3x3

Finish up with:
5 Muscleups
200M farmer walk(62/53#)
5 Muscleups
200M farmer walk(62/53#)
5 Muscleups

Sub 3 pullups/3 dips for muscleups.

Post Time to Comments

April, 2nd week

Competition wods:

WOD #1)
6 Rounds for time of:
200m run
10 Chest to Bar Pull Ups
3x170# Clean & Jerk

WOD #2)
5x135# power snatch
100m sandbag carry
4x135# power snatch
100m sandbag carry
3x135# power snatch
100m sandbag carry
2x135# power snatch
100m sandbag carry
1x135# power snatch



Pick your own wods for the rest of the week, post your notes, loads and times. Competition wods can be performed at any day of your choosing.

BYOW

Bring your own wod.

Do something, return and report.

BYOW

Bring your own wod.

Pick a flavor any flavor and post.

Rest Day

Dust in the Wind

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Squishy

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments

Comfort Eagle

225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
For time

Competition Day

2 Wods in today's competition.

Wod #1:
4 rounds
10x225# Deadlift
10xPushup
15xPullup-Not Chest to Bar

Exactly 2 hour break

Wod #2:
5 rounds
7x135# Push Press
400M run

Post time for each wod and overall time.

Rest day

Rest day again- Prepare for Saturday's competition.

Rest Day