Thursday Workout: OHS, Muscle Ups, and Box Jumps

Post-WOD nap time?
Post-WOD nap time?

STRENGTH

Overhead Squat, 3-3-3

Notes: Moderate weight (NOT working to a 3RM), focus on positioning.  Take bar from rack or from ground.

WOD

Level 1

Complete the Following for Time:

  • Row x 750m

Then,

4 Rounds of:

  • Ring Row + Box Dip x 6
  • Box Jump (18/12) x 6

Level 2

Complete the Following for Time:

  • Row x 1000m

Then,

5 Rounds of:

  • Muscle Up x 3
  • Box Jump (30/24) x 6

Notes:  Scale Muscle Ups with 2:1 Pull-ups/dips (i.e. 6 pull-ups and 6 dips per round).

ANNOUNCEMENTS

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17 thoughts on “Thursday Workout: OHS, Muscle Ups, and Box Jumps

  1. OHS: 65#
    WOD: 11:54, 6 pullups, 6 dips with parallettes (sp?)

  2. OHS: 65# pr +10
    WOD: 11:46 (scaled MUs using box, 24″ box jumps)

  3. OHS: 95#
    WOD: 11:06, jumping MUs

  4. OHS: 115 lbs
    WOD: 8:51 (jumping muscle-ups)

  5. OHS up to 115#
    WOD: not for time! 🙂 recovery row and 4 rounds (3 MUs per round, box jumps @30″)

  6. OHS 85,95,95
    WOD 8:56 (3 bar muscle ups, 24″)

  7. OHS: 55, 65, 75
    WOD: 9:12 (3 strict PUs, 6 box dips w/ feet on 20″ box)

  8. OHS: 115
    WOD: 10:30 (6 PUs, 6 Dips)

    1. OHS: 55
      WOD: 13:25

  9. OHS: 85#
    WOD: 10:30 (3 bar MU, 30″)

  10. OHS: 185
    WOD: 10:16(?)
    not a MU day

  11. OHS: 105, 115, 125
    WOD: 11:48, (2 MU per round + 2 c2b pull-ups and 1 dip; 30″)

  12. OHS: 105
    WOD: 8:10 with negative muscle-ups.

  13. OHS: 115
    WOD: 9:11- just 1 MU per round

  14. OHS: 135
    WOD: 7:11

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