Friday, August 31, 2012

Saturday

Ali B.

1.  Muscle ups
3 sets of max reps, rest 2 minutes between sets.

2.  For time
50 Burpees
50 C2B Pull ups
50 Push Jerks, 155/105

3.  Bulletproof Shoulders
Demo vid

Build speed and power in the "second pull" of your O-lifts, 
(aka, finish with an open hip) by working kneeling box jumps...
Posted by at

31 comments:

  1. SchreinerSeptember 1, 2012 at 8:11 AM

    1. 11-7-6
    2. 13:15

    ReplyDelete
  2. JennSSeptember 1, 2012 at 10:09 AM

    WOD: 23:15 Rx

    ReplyDelete
  3. QuinnSeptember 1, 2012 at 11:04 AM

    1. 10/11/6
    2. 16:39 rx'd
    3. Check.

    M/35/180/5'10"

    ReplyDelete
  4. Derek MohamedSeptember 1, 2012 at 11:08 AM

    No mu's.

    Wod-11:04 rx

    Bp shoulders. Thx Bubba for making me do that!

    ReplyDelete
  5. Cheryl NassoSeptember 1, 2012 at 11:17 AM

    Started warming up my muscle ups and felt something really funky happen in my shoulder... So stopped...
    Metcon... 10;04 ...shoulder very funky today
    Bulletproof shoulders done along with some extra shoulder mobility

    ReplyDelete
  6. UnknownSeptember 1, 2012 at 11:18 AM

    1) 8,4,4
    2) 21:05 rx
    3) did do it. will do what i can at home.

    ReplyDelete
  7. CappySeptember 1, 2012 at 11:24 AM


    1) Muscle Ups- Had to modify because of no rings. Did max reps for 1 minute on bar, 2 minutes rest=30 reps.

    2) 32:58-Hit a mental wall with the 50 push jerks. On rep 8 I slammed the bar into my chin and split my lip open, thought I lost a tooth but it was all good. Awesome workout.

    3) check

    ReplyDelete
  8. JRSeptember 1, 2012 at 11:25 AM

    5,5,5 bar m/u red band
    13:51 rxed
    Will do shoulders tonight, doing mercy today
    46m 5'10" 197#

    ReplyDelete
  9. Joe KoniecznySeptember 1, 2012 at 11:43 AM

    1. 10/5/5
    2. 12:45 (I forgot to record the time this morning, but I think this is right)
    3. Check

    ReplyDelete
  10. CodySeptember 1, 2012 at 11:44 AM

    1. Muscle Ups: 3/3/3
    2. For time: 15:08 115# Push Jerks(70% my 1RM)
    3. Superset: Barbell Curls 4x6 70#
    HSPU with 45# plate 4x4
    Planche Push ups 4x10
    4. BulletProof Shoulders

    M/27/5'4"/27/138#

    ReplyDelete
  11. AnonymousSeptember 1, 2012 at 12:29 PM

    MU- 5,5,3

    WOD- 24:43. I absolutely got blasted by this. The jerks ate me alive and took forever. Surprisingly burpees went the best out of anything.

    BPS- done

    ReplyDelete
  12. UnknownSeptember 1, 2012 at 12:59 PM

    1.Muscle ups are still very new to me. I just got my first ones on Wednesday. couldn't really get any consecutive bc my hands are torn up, but I just did 3 attempts getting 1 each time on the fat bar. No rings.
    2.24:45, did first 15 reps@155, then dropped to 135# for remaining 35 reps. Push jerks crushed me.
    Only my 2nd wk back working out in 2 months, so not too worried about. Love the workouts, though.
    3.BPS-done

    ReplyDelete
  13. Shawn McQueenSeptember 1, 2012 at 1:17 PM

    Sat

    "Grace"
    30 clean and jerks 135#

    2:13 PR

    3 sets max muscle ups (2 min rest)
    9/8/8

    For time:
    50 burpees
    50 chest to bars Pullups
    50 push jerks 155#

    17:01

    ReplyDelete
  14. MattSeptember 1, 2012 at 1:37 PM

    1. 7/7/7
    2. 16 minutes rx'd. 70kg was rough! Fun all the same
    3. Bicep and tricep curls. Three sets of 12 reps
    4. Bps - done

    ReplyDelete
  15. ShermanSeptember 1, 2012 at 2:20 PM

    125# OTM 6rds Strict Press
    Tabata Handstand holds

    3 sets max muscle ups (2 min rest)
    6/5/5

    For time:
    50 burpees
    50 chest to bars Pullups
    50 push press 135#

    18:58

    Bulletproof shouders

    ReplyDelete
  16. DBellSeptember 1, 2012 at 3:08 PM

    1. 8/5/4
    2. 19:39 (135#)
    3. done

    ReplyDelete
  17. EugeneSeptember 1, 2012 at 4:00 PM

    1: Muscle Ups - 2/3/1 (first time doing 3 in a row)
    2. 28:52 Rx (probably too much weight, but glad I finished)
    3. No shoulders left to bulletproof

    ReplyDelete
  18. The crappy crossfitterSeptember 1, 2012 at 4:40 PM

    1. 10, 8, 5 because I suck
    2. 13:10, my pullups were embarrassing and killed me.
    3. Done

    ReplyDelete
  19. Britt ArbanasSeptember 1, 2012 at 10:28 PM

    One word... brutal!
    1. First time doing muscle ups, bar muscle ups with purple band. Atrocious form. Practiced a few then 4/2/1.
    2. 21:30 #95
    3. Done.

    ReplyDelete
  20. JuliusSeptember 2, 2012 at 3:35 AM

    1. 5/3/3
    2. 19:20 (4:08 - 5:45 - 9:57)
    -Scaled to 135#
    3. Check!

    ReplyDelete
  21. DominicSeptember 2, 2012 at 9:41 AM

    Worked muscle ups 30 in 20 need work on these

    12:21

    Check

    ReplyDelete
  22. Bubba HagoodSeptember 2, 2012 at 9:42 AM

    no Mus

    WOD 17:50 with 60# dumbells, wanted to balance out my weak shoulder 75# was too heavy -also I seem to have no jerk skills with dumbells - all were push presses.

    Bullet proof shoulders: check

    Shoulders are holding up pretty well today

    ReplyDelete
  23. Get Fit!!! with JasonSeptember 2, 2012 at 10:27 AM

    Wod on Sunday
    13:40. Felt good

    ReplyDelete
  24. AnonymousSeptember 2, 2012 at 3:53 PM

    1. 6/5/4 - first time doing MUs in a long time (no access this summer and wonky shoulder) but felt pretty good. Just need to do more...
    2. 14:58 Rx. Crushing...
    3. Check

    ReplyDelete
  25. Mark LeeSeptember 3, 2012 at 7:15 AM

    1.6/5/5
    2.17:06 forgot about CTB did reg. Pull Ups
    3.Mobility at home

    ReplyDelete
  26. TadpoleSeptember 4, 2012 at 1:38 AM

    1. 9/5/4
    2. 23:55 Rx
    3. Done

    ReplyDelete
  27. AnonymousSeptember 11, 2012 at 7:12 PM

    1. 7,6,5.
    2. 13:01
    3. check.

    Felt horrible doing this after the Orun the day before. Push Jerks were horrible.

    ReplyDelete
  28. AnonymousOctober 2, 2012 at 12:58 PM

    1) MU - 10/7/6 with 2 minutes rest b/w sets.
    2) Metcon as rx'd except PP @ 125# (still being careful with the shoulder) - 13:38
    3) BPS - Done.

    ReplyDelete
  29. DannyBostwickMarch 21, 2013 at 8:25 AM

    Skipped, USAW Level 1 today.

    ReplyDelete
  30. Kyle McDMay 17, 2013 at 8:53 AM

    1) 9, 6, 4
    2) 50 ring pull ups, 50 push press @ 95#- 8:55
    3) Hand stand walks, band biceps, triceps/ shoulder stuff.

    ReplyDelete

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