Tuesday Workout: Push Press/Muscle Ups, 3 Rounds of HPC, S2O, and Burpees

STRENGTH

A1. Push Press, 5-5-5-5, rest 15 seconds

A2. Muscle Up, AMRAP(-2) x 4 sets, rest ~90 seconds

Notes: Increase weight each set, work up to a moderate/heavy set of 5.  A1 and A2 are supersets – do a set of A1, rest 15 seconds, then do a max set of muscle ups stopping a couple reps shy of failure. Rest 90 seconds and repeat.  Scale Muscle ups to transitions, muscle up negatives, or sets of strict pull-ups or some pull-up variation.

WOD

Level 1

3 Rounds for Time:

  • Hang Power Clean x 15
  • Push Press x 15
  • Burpee x 15

Level 2

3 Rounds for Time:

  • Hang Power Clean (95/65) x 15
  • Shoulder to Overhead (95/65) x 15
  • Lateral Bar Burpee x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the 2015 Open!  We will have a viewing party at the gym the night they release the first open WOD!

9 Comments on “Tuesday Workout: Push Press/Muscle Ups, 3 Rounds of HPC, S2O, and Burpees

  1. Did WOD at gym at work.

    PP: 135, 145, 155, 165 (failed on 5th rep)

    WOD: 10:38 rx

  2. strength: PP 65, 70, 75, 85#, ring rows w/ feet on box: 4, 4, 3, 3
    WOD: 8:55rx

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