Monday Workout: Class Info Due to Winter Storm, Deadlifts, Muscle Ups, Rowing and More

Winter Storm Warning in Effect – All morning classes (6, 7, and 8am) are CANCELED due to ice forecasts and pending snow.  Please check Facebook for updates regarding potential class cancelations from noon onward. Thanks for understanding, and be safe on the roads!

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STRENGTH

A1. Deadlift, 7 x 3 Sets, Moderate “touch and go” weight, rest 10-30 seconds

A2. Muscle Up, 5-10 x 3 Sets (unbroken set each time), rest 2 minutes

Notes: A1 and A2 are supersets – perform a set of 7 deadlifts and then perform 5-10 (unbroken) muscle ups (i.e. about 10-30 seconds of rest or “transition” time).  Rest about 2 minutes after your set of muscle ups and repeat for a total of 3 sets.  Sub muscle up transitions, or some combo of pull/push for muscle ups (i.e. 5-10 strict pull ups and 5-10 ring dips).  Deadlift weight should be moderate (~60%), no break down in form at any point.

WOD

Level 1

For Time:

  • Row x 750m

Then, 3 Rounds of:

  • Russian Kettlebell Swing (45/25) x 20
  • Abmat Sit-up x 15
  • Box Push-up x 10

Level 2

For Time:

  • Row x 1000m

Then, 3 Rounds of:

  • Kettlebell Swing (53/35) x 20
  • Abmat Sit-up x 15
  • Handstand Push-up x 10

Notes: Scale reps on handstand push-ups (i.e. 5 per round) or scale the difficulty of the movement as necessary.

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

7 thoughts on “Monday Workout: Class Info Due to Winter Storm, Deadlifts, Muscle Ups, Rowing and More

  1. 135#, 5 strict pull ups & 5 strict dips each round
    9:23 – 5 hspus w/ 1 abmat each round

  2. 225# x 7, 10 ring dips
    9:06 rx

  3. 155#
    12:00 1 abmat HSPU

  4. 225x7x3,mux5,5,4
    9:18 rx

  5. DL: 105#
    WOD: 10:08 (box hspu)

  6. DL 185
    WOD: 11:55 (ring push ups)

  7. DL: 5×5 at 225
    WOD: 10:48

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