Wod Friday 9/30/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Skill practice: The bar muscle up.

 3.     Wod:

 Dawn of Justice

5 Rounds for time (15 min cap)

  • 9 power cleans(155,105)
  • 6 Burpees over the bar
  • 3 Bar muscle ups

Beginner:

4 Rounds for time (15 min cap)

  • 9 power cleans(Scale load as needed)
  • 6 Burpees over the bar
  • 3 ring rows or banded pull-ups

Intermediate:

5 Rounds for time (15 min cap)

  • 9 power cleans(135,95)
  • 6 Burpees over the bar
  • 3 Bar muscle ups

*Scale to chest to bar or regular pull-ups if needed.

 

 

Posted in WOD

10 thoughts on “Wod Friday 9/30/16

  1. Dawn of Justice: 10:43 RX

    Cleans felt really good, and only had 1 failed BMU.
    Need to work on stringing BMU together. No matter how much of a head start I built during the clean/burpee, Charlie always finished the BMU ahead of me.

    Like

  2. 9:15 @115
    BMU felt great but the legs still felt wobbly from all those back squats on Wednesday. Psyched to see any sort of MU in a workout, I feel like we haven’t done them in ages!

    Like

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