We are going to pause from our regular scheduled programming this week while people are traveling, we’ll pick it up next week when everyone is back in town.
Spend the first 10-15 minutes working on Muscle ups.
The original CF WOD
3 Rounds of:
- 50 Air squats (Use a WB for depth-if needed)
- 7 Muscle Ups**
- 10 Hang Power Cleans (M-135 W-95)
Muscle Ups: sub 3 pull-ups+3 dips for 1 MU
38 thoughts on “Monday: “Nasty Girls””
Yes, 3 rounds. Thanks Jason!
In the MovNat and Flow class, we will cover lifting, carrying, and throwing with some MovNat and Exuberant Animal drills. We’ll also review our Floreio moves: QDR, Rotations, and Au Cortado.
this + the time should be put on the post with the WOD. if someone doesn’t follow this site religiously they’ll never know that the movnat, mobility, and gymnastics classes exist.
Monday nights at 7:45 PM! Thanks Justin.
Nice Muscle Up instruction. Thanks Dave.
WOD: 10:04,BBPU,Box Dips, PC@72#
* Never dreamed I could do so many air squats
You’re welcome, Al, great job to you and the rest of the morning class!
11:38 BB/RD-, 67#
9:04 with, as I wrote on the board, “all kinds of cheating.” I’m not recovered from Friday/Saturday, so I just did 10 kips (not even pullups, just learning kipping) and my PC was 89#.
12:08 – 77# (Did 7 jumping transitions to muscles ups–>can get all except the dip, then did 7 ring dips, toes on box/rnd)
6:57 rx (PR by 11:49)
What?? Did you last do it in elementary school or something?
That puts you in the top 15 out of over 2200 entries on the Whiteboard dude! Sick!
11:31 (2:1 PUs/RDs, red band PUs rd 1, blue band rds 2+3, red band RDs, 67#)
9:51 with jumping mus and 94# hpcs
10:11 (sub strict pus)
…somehow 6 muscle ups and 30 HPC adds 6:29
13:28 (14 pull ups/14 ring dips each round – not full range of motion, but first wod without band; 95# hang power cleans)
11:46 RX. First time doing RX
12:25 (14 RR, 14 RD – RB(1)/BB(2/3), 67# HPC)
11:42, 117#. first round mu’s unbroken, and all rounds were from hang start. yr end goal has been 8 unbroken, pretty sure im there.
12:51, 10pu’s 10 red band dips (cut the pu’s since I’m weaning myself off bands), 95lbs
13:05 ( 2/2, RB dip, BB pull-up; 67#)
12:00 (89#, about half the dips red band)
And that puts you tied for 15th on the WB, also impressive!
12:09? (red band RD/RR, 62#)
BS: 5×5: 45, 67, 89, 89, 89
Heavily modified WOD
1st round: 30 squats, 14 pull ups/14 ring dips, 15 KB swings 25#
2nd/3rd round: 20 squats, 14 pull ups/10 ring dips, 15 KB swings 25#
WOD: 13:34 ( only 3 MU/round) the rest RX.
11:40 (14 jumping PUs / 14 redband dips, 67#)
10:48 started briefly with pullups, last 2.5 sets were ring rows, ring dips and 87# on the cleans. Legs feel like rubber today.
12:12 – (sub 14 each PUs with blue strap, box dips, 25#)