Sunday Workout: Party Time

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)

9 thoughts on “Sunday Workout: Party Time

  1. WOD #1 (8 min) – 8 muscle ups Rx

    WoD #2 (15 KB, 7 WB) – 4 rnds Rx

  2. 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)

  3. 1. RX w/ 10 bar muscle ups in a squat rack

    2. 3 + 7 swings w/ 60# dumbbell – honeybadger up!

    1. 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!

  4. WOD 1 only – 40 power cleans rx and ~15 ugly kipping hspu’s with 1 abmat (8 mins)

  5. WOD1: (10 min) 25 cleans rx, 15 cleans @105#; 5 hspu
    WOD2: 5 rounds (alternated 35# and 45# kb by round)

  6. 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 🙂

  7. Wod 1: 2 mu’s
    Wod 2: 40 cals on aerodyne in 1 min

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