February 23, 2015February 23, 2015jhannafitness9 Comments

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

Lex February 24, 2015 — 7:41 am

PP: 55, 65, 75, 85
MU: 5 supine RRs per set
WOD: 8:57 Rx

Reply
martha February 24, 2015 — 4:06 pm

55, 65, 75, 85
WOD- 9:00 rx

Reply
Mike P February 24, 2015 — 5:12 pm

Did WOD at gym at work.

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

WOD: 10:38 rx

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ope February 24, 2015 — 5:41 pm

up to 155#
5:56

Reply
andy February 24, 2015 — 7:18 pm

to 155
5 mus
6:37

Reply
Alex February 24, 2015 — 7:46 pm

6:52@ #111

Reply
Taylor February 24, 2015 — 8:17 pm

6:26 rx

Reply
Joe February 24, 2015 — 11:20 pm

Strength: 85, 95, 105, 115# and 4 strict pull ups/round
WOD: 8:44@85#

Reply
Melinda March 2, 2015 — 1:25 pm

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

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