ME UB Muscle Up's

13

5 snatch
5 OVHS
10 med ball push ups

**never a good squat on the OVHS

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

*Used 50# KB and had thick grip for pull-ups

Annie
For time do:
Double Unders and situps
50-40-30-20-10

For Time

21-18-15-12-9-6-3

Burpees

Hang power cleans 95/65

Abmats

Push press 95/65

This got heavy, but slogged through it. SO. MANY. BURPEES.

Pre-Wod:
5 X 3 Strict Press (135, 145, 155, 165, 175)

WOD: 10 rounds for time (15 minute cap)
-5 Toes to Bar
-10 Hand Release Push Up
-20 Double Under

5 rounds for time:

800m run
30 push ups
30 air squats

WOD: On The Minute Every Minute For 15 Minutes:
-1 Squat Clean
-1 Front Squat
-1 Thruster

125lb for every round

Post WOD:
Partner 4 X 400 Meter Run (1:1 Work/Rest)

For time:

1 mile run
50 push presses (115lb)
50 sit ups

800m run
30 thrusters (115lb)
30 box jumps (24")

400m run
10 power cleans (115lb)
10 HSPU

30:07

1. WARM UP A. Mobility
2. Ball: Shoulder Internal Rotation
3. Rack: Calves
4. Band: Shoulder External Rotation B. Dynamic Warm Up
5. Parrallette Handstand Hold, 10:20×10
6. Parrallette Shoot Throughs, 10 reps
7. Ring Support, 10:20×10
8. Hanging Leg Raise, 50 reps C. Burgener Warm Up & Skill Transfer Drills

2. WOD
8 rounds for max reps of:
- Hang power clean (115/85#), 20 seconds
- Rest 10 seconds
- Push press (115/85#), 20 seconds
- Rest 10 seconds

Score: 50 hang cleans; 42 push presses

Notes: Started out trying to get 8 per round. Remember not to power clean the bar on the first rep of the hang cleans. Overall, I'm happy w. this workout. I pushed myself pretty hard.