Now that's triple extension - someone post up and tell me what I'm talking about....
Tired Troy?"Nasty Girls"
3 rounds for time:
50 squats
7 muscle-ups
10 hang power cleans (135lbs/95lbs)
Workout last done here. If you need some inspiration click here.
We will go over the mechanics of the MU prior to the workout. Those of you that have a few ring dips should absolutely do jumping mu's for the wod. There will be other alternatives if you do not have any ring dips yet.
Also, we are cleaning the pull-up bars. Two bars will be left with tape (one is the purple taped bar and the other is the fat pull-up bar on the old rack). Please do not tape any other bars. If you are caught taping another bar you will do "Eva" on the spot. This may sound great to some of you but I assure you it's terrible.
Totally serious on this.
Daily Leaders:
1.) Ian: 7:31
2.) Arnold: 8:18
3.) Derek: 25:12 (Awesome job Derek on your first WOD with mu's!)
4.) *
5.) *
Nick: 29:07 (mod)
Troy: 22:03 (mod)
Andres: 10:31 (mod)
Lorie: 18:17 (mod)
Dean: 13:52 (mod)
Steve: 11:39 (mod)
Jenn C.: 15:55 (mod)
James: 11:59 (mod)
Adam: 9:48 (mod)
Danny: 13:00 (mod)
Tara: 11:02 (mod)
Matt F.: 12:46 (mod)
Laurie: 11:38 (mod)
Jennifer M.: 15:50 (mod) (ST)
Strength Class:
Back Jerk
7x1
Dean: 185
Steve: 180
Lorie: 80
12 comments:
Anyone want to meet me at 700-715 to do this wod? let me know
Adam
So all have to do is do 20 more muscle ups than I have ever done in a day. How hard can that be?
Good thing I am rested.
Adam, I'll likely be there around that time tonight...
Full extension in the hips, knees, and ankles with the body in alignment = triple extension!
Someone besides Jennifer! J/K. That is precisely correct.
OK that picture of Dalton needs to be on the main page. That it too awesome!
Thanks Ian - I don't get excited about much but it took me some time to come down from not MODing that one.
MOD: ring dips with toes on box for MUs, 75# HPC
NICE JOB DEREK ON MUs!!!!!!
Dean mod - Jumping MU.
Next time I am joining Derek's camp
Mod:
68lb HPC
21 push ups/21 pull ups for MU's
(used blue band and did 2 & 3rd rounds on my knees for p/u's)
30 dead lifts for air squats 68lb
NO MU's: 21x3 pull up and 21x3 push ups in place. last 30 pull ups were jumping.
Ya, you should be very proud of that Derek. That's a big step.
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