Wednesday Workout: MU/PU Work, 3 Rounds

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STRENGTH

3 Sets: Max Rep Muscle Ups, rest 2-3 minutes between sets

Or, 3 Sets: Chest to Bar Pull-up x 10-15 reps (unbroken set), rest 2-3 minutes

Or, OTM 8: Pull-up or scaled variation (strict) x 3-5 reps

*Choose appropriate variation and work for about 10 minutes on pulling strength or efficiency. Do muscle ups if you have 5+ reps.  If doing OTM work, choose challenging rep range that you can consistently hit each time (i.e. should not be going to failure on any set during OTM work).

WOD

Level 1

3 Rounds for Time:

  • Row x 20 Cals
  • Deadlift (75/45) x 15
  • Hang Power Clean x 10
  • Shoulder to Overhead x 5

Level 2

3 Rounds for Time:

  • Row x 25 Cals
  • Deadlift (135/95) x 20
  • Hang Power Clean x 15
  • Shoulder to Overhead x 10

18 Minute Cap. Scale weight or reps appropriately

7 thoughts on “Wednesday Workout: MU/PU Work, 3 Rounds

  1. OTM: 3 PUs
    WOD: 13:47 (Level 1 reps @ 77#)

  2. OTM: between 3 and 5 strict pull ups every minute
    WOD: 17:04 RX

  3. WOD- 17:01 Level 2 @ 75#

  4. 3-4 Muscle Ups
    12:07 Rx

  5. 3 sets of 5 strict pull ups, lot of mu practice/fails…gotta get it back!
    12:38rx

    1. 300m parking lot runs (no more rowers)

  6. 7-8MU, 11:38 rx

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