Beth down and dirty at the Spartan!
Warm-up
Coach’s choice
WOD prep
Muscle ups
WOD Nasty Girls
3 Rounds for time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135,95)
Option 2
3 Rounds for time
50 Air Squats
7 Burpee chest to bar pull-ups.
10 Hang Power Cleans (115,75)
Option 3
3 Rounds for time
50 Air Squats
7 Burpee pull-ups
10 Hang Power Cleans (95,65)
Nasty Girls (of which I am not one): 10:52 Burpee Pull Ups | 70# HPC
Great muscle up progression drills CC!
Loved today’s WOD…and agree with Deb’s thought about the MU drills…I liked the hip pop exercise before pulling on the rings! Thanks CC.
WOD: 11:04 with 5 bar muscle ups per round and 115# HPC.
So happy with myself today. Just figured out Chest-to-Bars and did them in the workout! Thanks CC for the great cues today, especially with the cleans.
Nasty Girls: 11:07
(burpee c2b / 75#)
Great workout!
Nasty Girls:
7 BC2B Pull Ups (Tried a few BMU, but the elbow did not cooperate)
10:02 #115
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Many thanks!
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