Tuesday Workout: Weighted Pull-up, MU, Deadlift, T2B, and More

wpid-20140811_170156.jpg

STRENGTH

Work up to 1RM weighted pull-up (pronated grip) in a few sets

Notes: If unable to do weighted pull-up, spend some time working on exercises to develop strength, but keep the volume low.

WOD

Level 1

3 Rounds for Time of:

  • Ring Row x 10
  • Box Dip x 10
  • KB Swing x 10
  • V-Up x 10
  • Burpee x 10

Level 2

5 Rounds for Time of:

  • Muscle Up x 3
  • Deadlift (275/185) x 6
  • Toe to Bar x 9
  • Burpee x 12

Notes: Sub 2x pull-up/dip combo for muscle ups for L2 (i.e. 3-6 reps per round).  Consider scaling reps on Muscle ups if necessary.

ANNOUNCEMENTS

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

10535727_10152154134181751_106208037952916154_o

Workout in the Park!  August 17

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

13 Comments on “Tuesday Workout: Weighted Pull-up, MU, Deadlift, T2B, and More

  1. WPU: 20# (PR, I think)
    WOD: 10:40 (3 rds, 6 PUs, 6 box dips, 155# DL)

    Scale, scale, scale, everybody! Especially if you’re hurting from yesterday’s WOD.

  2. WPU: 45
    WOD: 14:26 @ 205 DL (MUs appx 3 each rd – left side was a little unstable. lacrosse ball work on left bi\tri)

  3. 35# (prob could do a little more)
    13:55 @ 185#, started with 3 bar mu’s and faded to 5 c2b after the 2nd round

  4. Pull up: solid 30#, just shy on 35#
    WOD: 12:23
    3 strict pull ups, 6 box dips, 225# DL, 1 round of T2B then v ups (tearing imminent), total of 4 rounds before training 7pm.

    I think that’s enough note taking for now 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s