Tag Archives: muscle-ups

Workout of the Day – Tuesday 7/4/17

4 Jul

HAPPY 4th OF JULY! 

Team WOD: Teams of 3

Pull Exercises from Red, White, and Blue Balloons and Complete as Many as Possible in 20 min:

2 people work while 1 rests

Exercises:

50 Partner Deadlifts (225)

400 m Team Run

25 Synchronized Pull-ups

30 Synchronized Bar-over Burpees

200 Double-unders

100 Wall Ball

2 Muscle-ups/400 m Team Run

50 Hang Squat Cleans (95/53)

75 Front Squats (95/53)

75 Dumbbell Push Press (35/20)

100 Air Squats

75 Dumbbell Snatches (35/20)

100 AbMat Sit-ups

CROSSFIT 323 WOD RESULTS – 7/4

 

 

 

Workout of the Day – Monday 7/3/17

3 Jul

SKIN-THE-CAT + 5 SEC GERMAN HANG:

2 – 2 – 2 – 2

then 

Banded Front Lever:

1 X 10 sec hold

then

3 Rounds for Quality of:

12′ Handstand Walk or 3 Wall Walk-ups

5 Muscle-ups or 10 Chest-to-Bar Pull-ups

10 Deficit Push-ups (tempo: 3131)

10 Goblet Squats (53/35 – tempo: 3301)

Workout of the Day – Monday 5/15/17

15 May

FALSE GRIP RING ROWS:

4 X 5

then 

Muscle-up Transitions:

4 X 3

then

“The RL (#idontwanttodothis)”

AMRAP in 25 min of:

“Cindy”

5 pull-ups, 10 Push-ups, 15 Squats

(Scale-up: 3 Muscle-ups, 3 Handstand Push-ups, 5/5 Pistols)

Every 5 min Run 400 m or Row 500 m (start with Run)

Extra Credit:

“The RL Abz”

10 V-ups

10 Tuck-ups

10 Hollow rocks

10 Side Plank Dips

X 3

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