Train Like It's the Open
1. EMOM for 10
Hang Clean + CleanLoading per minute:
1&2 = 70%
3&4 = 75%
5&6 = 80%
7&8 = 85% 9&10 = 90%
2. For Time
15 Ground to Overhead (135/95 lbs)30 Chest-to-Bar Pull-Ups
15 Thrusters (135 lbs)
20 Burpees Over the Barbell
15 Overhead Squats (135 lbs)
10 Muscle-Ups
Time Cap – 10 Minutes (tally number of reps achieved at that point if you have not finished)
Rest 10 minutes then...
3. For Time
95/65 lb Thrusters x 20 reps5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups
1. 170 - 185 - 200 - 205 - 205 - 225
ReplyDelete2. 86 reps
3. 8:28
Not the best but felt good!!!! POM
1. 235, 250, 275, 285, 300
ReplyDelete2. 1 muscle up left and I failed it like a sherm
*6 hours later*
3. 4:40
1. 65/70/75/80/85
ReplyDelete2. 72 reps at time cap then finished all at 15:15. G2O at 75, Thrusters mix of 75 then 65, OHS at 65, C2B still with band. Ring dips/rows for muscle ups.
3. After 10 min rest 7:35. 55# axle bar for thrusters and ring dips/rows for muscle ups.
It is what it is! Not feeling 100%!
1. 235, 250, 275, 285, 300 missed 285 and 300 once PRd at 300
ReplyDelete2. 81
3. 9:03
1. 115-125-135-140-150
ReplyDelete2. Got through 12 OHS
3. 10:57