Wednesday Workout: Muscle Ups, Toes to Bar, Wall Balls

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STRENGTH/SKILL

Muscle Up, Take 2-3 Attempts at a Max Rep Set within 10 Minutes

Notes: If still working on muscle ups, use this time to work on skill or strength for movement.  Sub muscle up transitions, or some combo of pull/push for muscle ups (i.e. sets of 5-10 strict pull ups and 5-10 ring dips)

WOD

Level 1

3 Rounds for Max Reps:

  • Abmat Sit-up x 30 seconds
  • Rest 30 seconds
  • Wall Ball (14/8#) x 30 seconds
  • Rest 30 seconds

Level 2

5 Rounds for Max Reps:

  • Toes to Bar x 30 seconds
  • Rest 30 seconds
  • Wall Ball (20/14#, 10’/9′) x 30 seconds
  • Rest 30 seconds

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.

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18 thoughts on “Wednesday Workout: Muscle Ups, Toes to Bar, Wall Balls

  1. MU: transitions and deep box dips
    WOD: 140 total
    17-13-12-12-11 t2b
    15-15-15-15-15 wall balls

  2. MU: transitions and range of motion
    WOD: 156 total
    22, 16, 15, 14, 13
    16, 15, 15, 15, 15

  3. strength: transitions and deep box dips (thanks for the demo Taylor….those will help me get the ring dips!)
    WOD: 106
    9,7,7,8,7 T2B
    13, 14, 14, 13, 14

  4. 123
    (11, 15, 11, 15, 10, 15, 8, 13, 8, 15)

  5. 2 MUs in a row
    WOD 91 (3 rounds w/ T2B/14#wb: 18/15, 12/16, 14/16)

  6. 3 PU and 3 Dips
    WOD: 138 (12/15, 12/15, 12/16, 12/16, 12/16)

  7. Strict MUs: 5 rings, 3 bar
    WOD: 157 rx

  8. 5 RR and 5 Dips x 5
    WOD: 83 – worked on strict T2B. PR with 11!

    1. woo woo!

  9. WOD- 131 rx

  10. 139
    17, 14, 12, 11, 11 T2B
    15, 15, 14, 15, 51 Wall Balls

  11. 139
    17, 14, 12, 11, 11 T2B
    15, 15, 14, 15, 15 Wall Balls

  12. 127
    10/15 rds 1-2, 4
    11/15 rd 3
    10/16 rd 5

  13. WOD: 102
    10/12, 10/10, 10/10, 10/10, 10/10

  14. MU: strict PUs and box dips
    WOD: 173 total
    20, 20, 20, 20, 20 V-Ups
    15, 14, 15, 14, 15 WBs

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