January 20, 2014January 20, 2014jhannafitness10 Comments

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!

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”

Taylor January 21, 2014 — 7:00 am

17:22rx w/ Shirley 🙂

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1. Shirley January 21, 2014 — 10:23 am
  
  Thanks Taylor, ur an AWESOME partner!
  
  Reply
anavatsyk January 21, 2014 — 1:27 pm

18:10rx with Lauren

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lwperdue January 21, 2014 — 6:15 pm

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

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ope January 21, 2014 — 6:54 pm

15:22 with Aaron

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Joe January 21, 2014 — 7:16 pm

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

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

Reply
1. Martha January 21, 2014 — 7:23 pm
  
  You worked for that!
  
  Reply
  1. Joe January 22, 2014 — 2:31 pm
    
    Thanks!
Martha January 21, 2014 — 7:23 pm

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

Reply
Baron January 21, 2014 — 8:56 pm

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

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