Noon only for Open Participants.
WOD # 1
10 Minutes to Complete
- 40 Power Cleans (155/115)
- 20 Handstand Pushups
- Max Effort Muscle Ups
WOD # 2
7 Minute AMRAP of
- 20 KB Swings (53/35)
- 15 Wall Balls to 12 Foot Target (20/14)
Posted In: Workout of the Day
WOD #1 (8 min) – 8 muscle ups Rx
WoD #2 (15 KB, 7 WB) – 4 rnds Rx
WOD 1: All of the cleans & HSPU in 8 min
WOD 2: 4.5 rds of 15 KB + 7 WB (WB’s to at least 2nd brick over tape, not 12 feet)
1. RX w/ 10 bar muscle ups in a squat rack
2. 3 + 7 swings w/ 60# dumbbell – honeybadger up!
And might I add, that the wall ball to 12′ was insane! Almost every one was a single max effort jump/throw vertical lunge to get it up that high. Really awful business, and if that becomes the standard, I quit!
Here’s the WODs from today on the Whiteboard by the way:
1: http://beyondthewhiteboard.com/workouts/327923-sunday-suicide-squad
2. http://beyondthewhiteboard.com/workouts/327926-party-time-2
WOD 1 only – 40 power cleans rx and ~15 ugly kipping hspu’s with 1 abmat (8 mins)
WOD1: (10 min) 25 cleans rx, 15 cleans @105#; 5 hspu
WOD2: 5 rounds (alternated 35# and 45# kb by round)
WOD 1: 10 min
20 cleans rx (back hurt, called it quits) 6 HSPU rx … and then a few ugly muscle ups… yeah I don’t really know what happened here.
No WOD 2
WOD 3: 25 cal on the air-dyne max effort for 1 min
Wod 1: 2 mu’s
Wod 2: 40 cals on aerodyne in 1 min