Muscle ups

Happy Halloween, 2013!

There is a normal thursday class schedule today.  Be sure to wear your best Halloween costumes!

Strength:  Strict Pull Ups 3x max reps

WOD:  15 Min AMRAP

1, 2, 3...Squat Clean (185/115)

1, 2, 3...Muscle Ups (scale with 3 pull ups and 3 dips per muscle up)

Rd 1 is 1 Squat Clean and 1 Muscle Up.  Rd 2 is 2 of each and so on.

REC:  100 Double Unders for time

Monday, Sept 23rd, 2013

Weekly Warm Up:  5 Scorpions ea. side, 10 Knees-to-Elbows, 10 Medball Squat Cleans, 10 KB Swings 

Strength:  Front Rack Lunges 3x10-12

WOD:  Partner Throwdown Wod #2

12 minute AMRAP (Only one partner can work at a time)

50 Deadlift (225/155)

Each Sprint 1 Lap

50 Toes to Bar

Each Sprint 1 Lap

50 Overhead Squats (135/95)

Each Sprint 1 Lap

Max Muscle Ups in remaining time

REC:  With a partner, 10 rounds for each person:  10 Clapping Push ups while partner does max double unders