Tuesday Workout: Muscle Up Skill Work, and a Team Workout

Please stay tuned to our Facebook throughout the day for any last minute class cancellations that may occur due to the weather/snow accumulation.  Thanks for understanding, and drive safe!

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SKILL WORK

Spend 10 minutes working on Muscle Ups

Notes: Practice transitions and/or strength in the pull and dip (i.e. 3 sets of 8 pull-ups, 8 dips, etc). If you can do muscle ups, take 2 attempts at a max rep unbroken set on the rings.

WOD

In Teams of 2, Complete the Following for Time:

  • Row x 1500m
  • Kettlebell Swing (70/53) x 50
  • Row x 1000m
  • Lunge with Plate Overhead (45/25) x 50 (total)
  • Row x 500m
  • Slam ball (30/20) x 50

Notes:  Split up rowing portions evenly.  Break up the movements in between row however you want.  Only one person working at a time.  Scale movements as necessary (i.e. Russian KBS, bodyweight lunges, etc.).

ANNOUNCEMENTS

Register for the 2014 Open!

10 thoughts on “Tuesday Workout: Muscle Up Skill Work, and a Team Workout

  1. 17:22rx w/ Shirley 🙂

    1. Thanks Taylor, ur an AWESOME partner!

  2. 18:10rx with Lauren

  3. Snatch work
    14:56* with with Kyle…Did not split up rowing evenly

  4. 15:22 with Aaron

  5. 18:34 with Lex (Rx for me, Russian swings @53# for Lex)

    First time swinging the 70# KB overhead in a WOD 🙂

    1. You worked for that!

  6. 11:27- 1/2 w/ 45#kb

  7. With Dan. I think we got 18:05 if I recall. Fun workout.

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