Friday Workout: Barbells, Muscle Ups, and Double Unders. And “First Friday” pot-luck style BBQ Tonight!

The field - set up for the clean and jerk ladder at the Games.
The field – set up for the clean and jerk ladder at the Games.

STRENGTH

Back Squat, 3-3-3-3 at 75%

WOD

Level 1

3 Rounds for Time of:

  • Ring Row x 10
  • Box Dip x 10
  • Dumbbell Hang Power Clean (35/20) x 10
  • Jump Rope Single Under x 100

Level 2

3 Rounds for Time of:

  • Muscle Up x 7
  • Hang Power Clean (135/95) x 10
  • Double Under x 70

Announcements

  • There is still time to REGISTER for the “31 Heroes” Workout, August 3 from 10-12pm!!  See our Facebook event for more information.
  • Come out to the “First Friday” pot-luck style BBQ tonight after regular classes!  RSVP on Facebook and bring your friends!  The last event was a ton of fun and we hope everyone can make it out this time around.  Come hang out and eat some good food with friends before kicking off the “31 Heroes” workout.

11 thoughts on “Friday Workout: Barbells, Muscle Ups, and Double Unders. And “First Friday” pot-luck style BBQ Tonight!

  1. BS: 225# (low bar…)

    WOD: 9:42 (feet-on-box RR, box dips, 95# hang PC, 70 DUs, and I thought the DUs were the worst part of all of it)

  2. BS @135#
    WOD 11:49 – 3 MUs/round, cleans @75#
    for every MU I missed, made them up post-WOD

    BBQ: zucchini relish for your grilled meats, paleo cucumber salad, non-paleo cookies

  3. BS: 225, 245, 265, 280 #
    WOD: 12:26. 3 weighted PUs @ 35# + 3 ring dips, 10 HPC @ 135 #, 40 DUs (plus about 60 SUs).

  4. 12:28 MUs (6/7/5?)
    Equipment malfunction. Will have to do this one again.
    Got some marks and scars out of it. Chicks dig scars right? 🙂

  5. 12:00 subbed in bar muscle ups, and DU’s were definitely the worst part

    glad to see I wasn’t the only one who finished around 12, everyone finished around 7-8 at noon class (scaled)

  6. No Back Squat
    13:33 Rx with HPC at 185#

  7. BS: 135
    WOD: 10:24 (ring rows, box dips w/ feet on 12″ box)

    Time doesn’t include a 2 min break in the middle of round 2 where I had to fix my rope.

  8. BS: 155
    WOD: 7.12 (rr, box dips, 75#, su)

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