1.) Optical Illusion
15 Burpee Box Over 24/20″
15 Muscle Ups
15 Burpee Box Over 24/20″
15 Strict Deficit Handstand Push-Ups 3×45 males / 2×45 females
15 Burpee Box Over 24/20″
15 Muscle Ups
15 Burpee Box Over 24/20″
note: scale strict deficit hspu with kip deficit hspu
*2.) Every 90 seconds for 6 rounds 1 Back Squat @ approx 90%
*3.) Every 2 minutes for for 4 rounds 6 Push Jerk @ approx 60%
*4.) 3 rounds of Clean Complex from Blocks @ High Hang @ approx 50%
3 Extension->2 High Pull->1 Power Clean
*5.) 8 minute EMOM
17 Wallballs 25/16lb
3 Bar Muscle Ups
*6.) 100 Hollow Rocks, every time you stop roll over and complete 10 pushups
15 Burpee Box Over 24/20″
15 Muscle Ups
15 Burpee Box Over 24/20″
15 Strict Deficit Handstand Push-Ups 3×45 males / 2×45 females
15 Burpee Box Over 24/20″
15 Muscle Ups
15 Burpee Box Over 24/20″
note: scale strict deficit hspu with kip deficit hspu
*2.) Every 90 seconds for 6 rounds 1 Back Squat @ approx 90%
*3.) Every 2 minutes for for 4 rounds 6 Push Jerk @ approx 60%
*4.) 3 rounds of Clean Complex from Blocks @ High Hang @ approx 50%
3 Extension->2 High Pull->1 Power Clean
*5.) 8 minute EMOM
17 Wallballs 25/16lb
3 Bar Muscle Ups
*6.) 100 Hollow Rocks, every time you stop roll over and complete 10 pushups
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Angela Cervantes
18:24 kipped no plates only one pillow
10
2
Antonia Shanle
17:46 kipping deficit/ ring rows+dips
BS@230 PJ@105(unsure what my 1Rm PJ is)
10
0
Chad Wusterbarth
22:06 RX
Thanks Derek for pointing out my MU flaws 2nd set of 15 were much quicker
17
0
Kelsey Waack
Done w mods
Box stepups and some box jumps//hspu 1mat (4 w 25#plates) //145#bs
14
0
Laura VanderKelen
46:10 all 30 muscle ups, kipping deficit 1x45 plate
I need to learn regular grip mu 😐😵
7
0
Lauren Kalil
27:18- RX height but kipped HPSU, 5 MU 1st round, all 15 last round
PJ 85#, clean complex 85#, BS 220#, wallball and bike EMOM, C2B work
13
0
Megan Vogel
Rest Day😏
Knee treatment yesterday. Doc said I had to wait 48hrs. Hate rest days.
8
0
Pauly VanderKelen
29:43
Got 1 strict deficit HSPU in warmup for a PR. I was not able to get any during the WOD. Cut down to strict deficit HSPUs with 2 plates and got 4. Remaining 11 reps were completed with kipping HSPUs on 3 plates (all singles). 3x5 for first set of 15 MUs / 5x3 for second set of MUs / Duck from Monday complete in 9:06.
1
0
Sylvia Christensen
14:56
Kipping HSPU/ dips and ring rows. 200# BS. 135# PJ. Did some wallballs and rowing because 🍎x1000
9
0
Theresa Rosenquist
Rest Day
Good thing because my shoulders are pi$$ed coming into today. Snowy but warm Yoga.
9
0