Apr 30 2014

Skill 4 x ME sets of Muscle-ups, rest 45 seconds between sets *If you are still working on your muscle-up do a max effort set pullups and ring dips followed by 5 MU progressions. WOD 4 RFT of:

300 meter run 10 Clean & Jerks (#155/#100) 10 Deadlifts

April 25 2014

Skill/Strength Muscle-up Review/Practice Clean Review Take 15 minutes to work up to touch-and-go cleans for a 3-rep max.

WOD 9 Muscle-ups 18 Power Cleans (#135/#95) 7 Muscle-ups 14 Power Cleans 5 Muscle-ups 10 Power Cleans There is a 12 minute time cap for this workout. If you don’t finis in the 12 minutes you go right into a 30 burpee penalty.…