Continuing the Outlaw cycle ...
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
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Showing posts with label muscle up. Show all posts
Showing posts with label muscle up. Show all posts
August 14, 2012
August 10, 2012
WOD Friday 8/10/12
A) Pendlay Rows - 5 x 5 - Heavy - 60 seconds Rest
B) "Ryan"
5 rounds of:
7 Muscle ups
21 Burpees
C) 3 x 10 GHD Sit ups - 45 seconds Rest
D) 8 rounds of:
Row 20 seconds
Rest 40 seconds
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B) "Ryan"
5 rounds of:
7 Muscle ups
21 Burpees
C) 3 x 10 GHD Sit ups - 45 seconds Rest
D) 8 rounds of:
Row 20 seconds
Rest 40 seconds
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July 31, 2012
WOD Tuesday 7/31/12
A) Front Squat - 2 second pause at bottom (no bounce out) - Heavy 2
B) Pendlay Rows - 3 x 5 - 60 seconds Rest
C) 4 rds of:
10 Front Squat (185#/ 125#) - pick up from floor
20 Pull ups
300m Row
REST Exactly 3 minutes
D) Max Rep Muscle Ups in 1 minute
Pendlay Row DEMO
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B) Pendlay Rows - 3 x 5 - 60 seconds Rest
C) 4 rds of:
10 Front Squat (185#/ 125#) - pick up from floor
20 Pull ups
300m Row
REST Exactly 3 minutes
D) Max Rep Muscle Ups in 1 minute
Pendlay Row DEMO
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July 24, 2012
WOD Tuesday 7/24/12
A) Front Squat - 5 x 2 @ 90% of 1 rep max
B) Bench Press - Max Reps @ 225#/ 155#
C) 500m Row
50 Pull ups
100 Double Unders
25 Handstand Push ups
100 Double Unders
50 Wallballs
100 Double Unders
15 Muscle Ups
REST EXACTLY 5 minutes
D) Tabata Row
- 20 seconds of work/ 10 seconds of rest - 8 rounds
- Score is total rolling meters
REST EXACTLY 1 minute
E) 2 minutes of Burpees for max reps
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B) Bench Press - Max Reps @ 225#/ 155#
C) 500m Row
50 Pull ups
100 Double Unders
25 Handstand Push ups
100 Double Unders
50 Wallballs
100 Double Unders
15 Muscle Ups
REST EXACTLY 5 minutes
D) Tabata Row
- 20 seconds of work/ 10 seconds of rest - 8 rounds
- Score is total rolling meters
REST EXACTLY 1 minute
E) 2 minutes of Burpees for max reps
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July 15, 2012
WOD Sunday 7/15/12
AM
A) Bench Press - Heavy 5
B) Snatch Deadlift + Snatch Pull + Hang Snatch - Heavy Single
C) AMRAP 12 of:
4 Hang Snatch (165#/ 110#)
12 Handstand Pushup
6 Muscle up
40 Double Unders
PM
A) Every 30 seconds, for 5 minutes:
1 HEAVY Power Clean
B) Skills:
- Max Distance Sandbag Toss (2 attempts)
- Max Distance GHD Med Ball Toss (6#) (2 attempts)
- Max Distance Broad Jump (2 attempts)
- 3 Cone Drill (2 attempts)
- Max Time Legless Rope Hold
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A) Bench Press - Heavy 5
B) Snatch Deadlift + Snatch Pull + Hang Snatch - Heavy Single
C) AMRAP 12 of:
4 Hang Snatch (165#/ 110#)
12 Handstand Pushup
6 Muscle up
40 Double Unders
PM
A) Every 30 seconds, for 5 minutes:
1 HEAVY Power Clean
B) Skills:
- Max Distance Sandbag Toss (2 attempts)
- Max Distance GHD Med Ball Toss (6#) (2 attempts)
- Max Distance Broad Jump (2 attempts)
- 3 Cone Drill (2 attempts)
- Max Time Legless Rope Hold
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July 13, 2012
WOD Friday 7/13/12
AM
A) Back Squat - Heavy Triple
B) AMRAP 2 of:
Muscle Ups
C) 3 rounds of:
20 Wall balls
40 ft Overhead Walking Lunge (135#/ 95#)
PM
Clean Pull + Hang Clean - 7 x 1
405# Back Squat Triple w David Charbonneau
WOD C DEMO w Ron Yellin, David Charbonneau, Christina Gloger, and Tommy Herrick (Left to Right)
300# Clean Pull + Hang Clean w Ron Yellin
315# Clean Pull + Hang Clean w David Charbonneau
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A) Back Squat - Heavy Triple
B) AMRAP 2 of:
Muscle Ups
C) 3 rounds of:
20 Wall balls
40 ft Overhead Walking Lunge (135#/ 95#)
PM
Clean Pull + Hang Clean - 7 x 1
405# Back Squat Triple w David Charbonneau
WOD C DEMO w Ron Yellin, David Charbonneau, Christina Gloger, and Tommy Herrick (Left to Right)
300# Clean Pull + Hang Clean w Ron Yellin
315# Clean Pull + Hang Clean w David Charbonneau
Post Scores to Comments
July 6, 2012
WOD Friday 7/6/12
AM
A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
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A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
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July 2, 2012
WOD Monday 7/2/12
AM
A) Squat Clean - Heavy Single
B) "KING KONG"
3 rounds of:
1 Deadlift (455#/ 300#)
2 Muscle ups
3 Squat Cleans (250#/ 165#)
4 Handstand Push ups
PM
A) Dead Hang Snatch - Heavy 2
*Only upward movement should be a shrug. Should focus on dropping under the bar.
B) Snatch Off the Blocks - Heavy Single (Set Blocks to High Hang)
King Kong Demo w/ David Charbonneau
Dead Hang Snatch/ Tall Snatch
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A) Squat Clean - Heavy Single
B) "KING KONG"
3 rounds of:
1 Deadlift (455#/ 300#)
2 Muscle ups
3 Squat Cleans (250#/ 165#)
4 Handstand Push ups
PM
A) Dead Hang Snatch - Heavy 2
*Only upward movement should be a shrug. Should focus on dropping under the bar.
B) Snatch Off the Blocks - Heavy Single (Set Blocks to High Hang)
King Kong Demo w/ David Charbonneau
Dead Hang Snatch/ Tall Snatch
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June 28, 2012
WOD Thursday 6/28/12
A) Weighted Pull up - Heavy Single
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
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B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
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June 16, 2012
WOD Saturday 6/16/12
A) Push Press - Heavy Triple
B) Front Squat - Heavy Single
C) "Death by"
Squat Clean Thruster (165#/ 110#)
Followed immediately by:
"Death by"
Muscle Up
* "Death by" refers to a workout in which you do 1 rep the first minute, 2 reps the second minute, 3 reps the third, and so on until you cannot complete the allotted number of reps for that minute, within that minute.
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B) Front Squat - Heavy Single
C) "Death by"
Squat Clean Thruster (165#/ 110#)
Followed immediately by:
"Death by"
Muscle Up
* "Death by" refers to a workout in which you do 1 rep the first minute, 2 reps the second minute, 3 reps the third, and so on until you cannot complete the allotted number of reps for that minute, within that minute.
Post Scores to Comments
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