Wod Monday 11/7/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep :

 Skill work: muscle ups/muscle up transitions

Strength: Build your dead lift to wod weight.

3.     Wod:


12-9-6 reps of

  • Muscle-ups
  • Deadlift (275,185)

Option 1:

12-9-6 reps of

  • Ring or banded bar dips
  • Deadlift (135,95)

*scale load as needed

Option 2:

12-9-6 reps of

Ring dips x 2

Deadlift (225,150)

*Scale load as needed.

“Scale reps of ring dips as needed.  You should should be thinking to get your sets of dips done in 2 sets or less.


Rx Men on the Podium!







Posted in WOD

6 thoughts on “Wod Monday 11/7/16

  1. Gilligan: 6:36 125#DL, 2xRing Dips with Red Band
    Awesome job by Charlie for getting in all of the muscle ups!!! I hope to one day get one…


  2. Gillian Little Buddy!

    11:57 all sorts of scales.

    12-9-6 DL 225#, started with MU to see where they went and got 2, then to ring Dips and that didn’t go well with the scab from Dips last week, so went to C2B which were still hard!


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