All for time:
5 Rounds
3 Ring Muscle up
6 Push Jerks (95/135)
then...
5 Rounds
2 Ring Muscle up
4 Push Jerks (115/165)
then...
5 Rounds
1 Ring Muscle Up
2 Push Jerks (135/205)
Coaches notes:
Complete all three parts one after the other with no rest. The barbell should begin medium-heavy and end up very heavy. You may stage plates nearby for easy weight increases.
Quote:
5 Rounds
3 Ring Muscle up
6 Push Jerks (95/135)
then...
5 Rounds
2 Ring Muscle up
4 Push Jerks (115/165)
then...
5 Rounds
1 Ring Muscle Up
2 Push Jerks (135/205)
Coaches notes:
Complete all three parts one after the other with no rest. The barbell should begin medium-heavy and end up very heavy. You may stage plates nearby for easy weight increases.
Quote:
"The challenge is to stay cool enough to handle the pressure in the moment so that you can succeed in the future."
- Jurgen Klopp
9:30
ReplyDeleteAimee 14:01 Rx
Shawn W. 16:10,75,95,115,jmu
Jackie H. 15:28,85,95,105,trans/dips
Katri 22:40,65,75,85,rr,banded dips
Barb B. 18:23, 35,40,45 pp,trans/banded dips
Christine R. 18:06,65,75,85,trans/dips
Emily 15:39,55,65,75,trans/holds
Delaney 18:27,45,65,85,trans/dips
Julie R. 16:34,85,105,115,trans/dips
12:15 EXP
ReplyDeleteTim H. 13:10,95/115/135,pull-ups rom
Kevin H. 16:28,115/135/155
Pete D. 19:48,100/120/140
Keith B. 24:00 Rx
Cherie C. 18:14,45/55/75,trans/dips
515
ReplyDeleteJeremy 21:20 115/135/155, banded standing strict ring mu
Kevin B 16:26 95/115/135, jmu
Mark S 19:10 115/135/155, jmu
Jamie S 17:18 (jmu)
Mike S 22:57 85/95/110 jmu
Susan A 18:28 55/65/85, trans
6am
Neil D 18:30 115/135/185 jmu
Sam B 18:26 135/165/185, jmu
Nikki 27:10 jmu
Meg O 27:27, MU att.
Danielle G 16:10 95/115/125
Yex 16:38 75/90/105, jmu/trans
Sean M 14:51 Rx (new guy!)
7am
Larissa 18:05 55/65/75
Molly M 18:30 75/85/95, trans
Matt D 19:50 85/95/105 jmu
Gianfranco 20:32 slight scale on weight?
Alex B 15:43 65/75/85 trans
Anna C 18:10 65/75/85 trans
630
ReplyDeleteGia 18:19 (75/85/100, trans)
Mauro 18:17 (95/115/145, trans)
Hasan 14:10 (75/95/105, mua)
Jen c 16:22 (trans, 1/2 cleans)
Courtney 18:10 (85/105/115, jmu)
Steph mc 18:10 (65/75/85, 1 mu/ rd)
Laura st 18:52 (15/25/35, pu/dip)
Lucas dnf
Amanda 16:58 (65/75/85, trans)
Kim 15:38 (35/45/55, trans)
Sarah j 18:50 (53/63/68, pu/dip)
Karen s 14:31 (50/55/60, trans)
Dave 22:29 (135/165/185 jmu)
Neil 17:14 trans
Ellie 17:33 (55/60/65, trans)
Mike Roth 20:50 (135, mua)
Rocio 18:30 (55/60/65, rr/ box dip)
Tyler dnf 30 mu
4:30
ReplyDeletetunde 16:25 66 75 85 bndmu
randy 23:19 135 155 175
alex tu 22:28 75 95 115 1mu
lily 18:54 65 85 105 trans+ft box dip
marissa 20:58 95 115 125 trans
jill h 17:50 65 85 105 trans+boxdip
remer 20:57 rx
mike m 21:03 75 95 115 emu
alicia 24:08 95 105 115 trans
5:30
ReplyDeletetom r 13:00rx
erinn 15:24 95 105 110 trans
matt b 21:01 135 165 185 jmu
braden 22:31 135 165 185
RAJ ???
Todd l 19:20 135 165 185 c2b
joe s 15:30 135 165 165
erin 15:16 75 95 115 trans+dip
sam f 18:00 12/8/6 erg bik cal/deadlift
jeff p 13:28rx
andrew m 12:49rx
bhargov 18:00 65 75 85 trans+bnddip
natalie 16:46 trans
hazard 17:27 95 115 125 jmu
alexxx 17:07 65 85 95 c2b/bxdip
colleen 15:24 trans+dip