Monday November 3, 2014


Part 1 should take less than 10 minutes.  If needed drop muscle ups to 2 per round.

Part 2: If competition you shoot shoot for 6 but definitely under 10 minutes.  Drop weight if needed.  This is not a strength wod.

Deadlifts should be a weight you can do unbroken for all rounds


Start at 0:00


Muscle Ups

Squat Snatch 155/105

- Start at 20 minutes

3 rounds

-21 Wall Balls (20/14)

- 14 HSPU

- 7 Deadlifts (315/205)

Start at 40:00

3 Rounds for time

- 400m run

- 20 c&j (95/65)

General Fitness:

Only do part 1 and 2. If you don't have muscle ups then work on unassisted pull-ups and dips.  If you have those then work on muscle up progressions, keep rep scheme the same as the muscle-ups.

- Pick a weight you can do for a squat snatch. It's important you do not switch to power unless you have an injury.  It's important we work on these :)

Beginner:  Do part 1 & 2.  Strict pull-ups and dips with bands.  Can do handstand holds or pikes.  If pikes are too difficult then switch to regular push ups.  We want to start building that strength.