Bar Muscle Ups

,

Friday, July 26th, 2013

,

Strength:  Squat Clean 6x2

WOD:  "Christmas in July"

Same format as the 12 days of Christmas.

1 Bar Muscle Up (scale with Burpee Pull Up)

2 Wall Walks

3 Bear Crawl Lengths (cones will be set up)

4 Dumbbell Snatch (45/35) (2 each side, not 4 each side)

5 Toes-to-Bar

6 Pistols

7 Hang Cleans (135/95)

8 Bar Facing Burpees

9 Ring Dips

10 V-Ups

11 Calories on Rower

12 Squat Clean Thruster (135/95)

Do 1 bar muscle up for round 1, then do 2 wall walks and 1 bar muscle up for round 2, then do 3 bear crawl lengths and 2 wall walks and 1 bar muscle up for round 3 and so on...Merry Christmas!

REC:  Foam Roller

Thursday, July 11th, 2013

Forgot to post the picture of our most recent OnRamp graduates.  As always, introduce yourself and welcome them to the 307 community.  

Strength:  3x Max unbroken reps Bar Muscle Ups or Chest-To-Bar Pull Ups (kipping allowed)

WOD:  20 Minutes

Every minute on the minute do 1 Squat Clean Thruster (165/105), then do:

2 Burpee Box Jumps (24/20) the first round, increasing by 2 reps each round.  You should do the squat clean thruster at the top of every minute so you accumulate 20 of those; if you can't complete a round in the minute, do the squat clean thruster of the next minute and then take the rest of the minute off.  Your final score will be the total Burpee Box Jumps done after the squat clean thrusters.  

REC:  Foam Roller