Workout of the Day - Monday, July 20
EmmaWarmup
Mobility/technique
For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-ups
Rest 15 minutes
Then, for time:
21 parallette handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups
Post times for each chipper to comments.
Most people substituted 3 rope climbs for the muscle-ups. Mr. Wonsil tested out some assisted muscle-ups.
Reader Comments (6)
K Shakes 6:15 (85)/6:50 (55)
Lauren 6:23 (85)/7:25 (55)
Clouse 7:23 (85)/6:04(55)
P. Clouse 7:28/4:24
10 AM WOD
9 pull-ups instead of rope climbs
Push press instead of HSPU
OHS instead of snatch
Maria 3:52/2:19
Elle 3:56/2:29
Big Z 4:16/3:54
Maddy 4:31/2:41
Bubs 6:17 (75)/7:20 (45)
Emma 6:23 (85)/ 6:19 (55)
Murley 7ish (85)/5:23 (55)
Coach T 8:12 (95)/7:20 (45)
Shaun ?
Elizabeth 5:16 (75)/5:46 (45)
Aaron S 5:48 (75)/6:17 (45)
Jacqueline 6:34 (75)/7:52 (55)
Tyler 6:43 (65)/6:06 (35)
Collin 7:01 (85)/6:45 (65)
Erika 8:14 (65)/6:41 (45)
Jennifer 7:32 (65)/8:13 (35)
Master P 7:21 (75)/8:30 (65)
Faust 6:51 (135)/6:19 (75)
Syd 7:31 (55)/6:40 (35)
Sabal 6:33 (115)/7:49 (75)
Kroll 8:30 (65)/7:30 (55)
All parents subbed feet together squats to a box for pistols and OHS with a 10# plate for snatch
Hannah 2:23/5:54 (mod)
Anita 6:02 (85)/4:39 (75OHS)
Tara 6:00 (85)/4:19 (75OHS)
Blob Father 4:26 (55)/3:20
Mrs. A 6:00 (35)/4:47
Mr. Anderson 7:30 (45)/5:00
Mrs. Pip 5:00(45)/4:10
Mr. Z 5:56(95)/?
Mrs. Carey 5:41(45)/5:23
Crystal 6:00 (35)/3:52
Ricky 6:15 (115)/6:38 (95)
Joe 5:00 (75)/4:25 (45)
Mr. Wonsil 9:31 (75)/7:00 (40)
Kasey 5:28 (35)/6:45 (25)
Ryan 6:33 (75)/6:51 (65)
Kyle 8:20 (95)/8:20 (65)
Erin Kav 9:23 (#25)/7:49 (15#)
Katie B 6:58 (75)/7:44 (45)
Megan Kav 9:34 (85)/9:11 (65)
Mike 7:33 (65)/9:20 (45)
Jay - Marc pro
JZ - complaining only
Box-step-off-pistols off a 24"
Subbed 3 rope climbs for muscle-ups
Handstand kickouts from 45 lb. plates
I subbed plate pistols, 3 assisted muscle-ups...
I did 21 HSPU against the wall with an abmat. That little thing saved my life I was dropping down pretty hard by the end... But I got 17 in a row! :)
Main Site 150711
Front squat 10-5-3-1-1-1-3-5-10
205×10
235×5
255×3
265
275
285
255×3
235×5
205×10
285 was slow, and going back up the ladder was a little rough, but these all felt pretty good.
15"box, push-ups, rope climbs
plate pistols, assisted muscle ups for the second half of the workout