A. Snatch, heavy double
B. 1/2 "Nate" 2 Muscle-Ups, 4 Handstand Push-Ups, 8 Kettlebell Swings, 70#

a. worked up to the same 'ol 132#. got a silly video of it too
b. we didn't have much time left so we opted for a 10 minute "Nate." Rolled rx'd except for 1 abmat and knocked out 5 full rounds

Unaccustom Training

A. Hang Clean: 2,2,2,2,2; rest 2 minutes
B. Front Squat + Jerk: 1.1 x 5; rest 2 minutes

a. 186# was my best today... Only nabbed 198# once
b. ditto... near miss at 198

Did 3x20 @ 0 and 3x20 @ 25# on the reverse hyper.
Did 6x4 muscle-ups for a total of 24. Failed twice at 16 then kept trucking.  

Hot Sott's

5 sets for highest load:

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

 

Did a nice kettlebell warm-up with goblet squats, unilateral overhead squats, and Sotts presses. Used a 26#. Also learned a new shoulder stretch using a racked barbell which really let me know how tight I am upstairs... especially in my left anterior delt. Also noticed my scalenes are tight as well.

On the barbell I did 88, 98, 110, and 120 before running out of time. The 120 is a 5lb PR for this complex. Form felt fairly good today. Started coming forward on the heavier loads when I didn't be sure to get full extension thru the knees and hips. Grip held up ok.

After, we did a quick little 20sec all out AirDyne followed by 20 AQAP lateral ball slams. We only did 2 rounds before class was over.

On my own I did 10x single "perfect" snatches at 88lb just to focus on technique. Then did some muscle-ups and handstand push-ups. Did 5x mu's and 5x hspu's for 2 rounds. My first set of hspu's I did unconsecutive with NO abmat! That's a personal best.

Finally, did 25yd (I measured it) yoke walks 2x with an empty yoke, then 6x with 180.

 

 

*really feeling the damage from yesterday's back squats, especially in my adductors and glutes. that knee band really works!

Strawberry Banana

5-7 Sets of:
A1. 5 Muscle-Ups; rest 20 sec
A2. 5 perfect HSPU on parallettes; rest 20 sec
A3. 15 touch and go deadlift @ 100kg unbroken; rest 5 minutes

Worked open-grip muscle-ups and did 'em rx'd... Worked hspu's with the small side of 1 abmat, reps as rx'd... Did the deads rx'd. Afterwards, I did 4 sets of weighted dips (static). The loads were 15|20|22|25kg. 5 reps each.

Nine Ten

"Amanda"
9-7-5:
Muscle-ups
135# snatch

Scaled those darn snatches to an even 100# and they felt pretty good. Dave noticed my form and commented that I had several solid catches. Muscle-ups were def the limiting factor at this weight. Gotta say watching the big dawgs do this at 135 (and sub 7min) was more than impressive.

Total time was 9:10

Redux Sux

Jerk
3-3-3-3-3

"Jason"
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Only got to 175# before we ran out of time... I was feelin good at the 175, my split was quick and stable today. Maybe could have nabbed another 10# on the heavy 3? Maybe more? Still definitely a PR for me.
I sucked ass on "Jason" though, came in an easy 6 minutes slower than my last attempt at this WOD. I'm not real suprised... training has been incosistent and diet has been anything but clean. Think my final time was 24:?? rx'd. Pathetic. OTTNO

After today (and today's news) I really feel its time to get back in it... I think I found my mojo. My libido. My life force. My essence. The right stuff. What the French call a certain... I don't know what.

Clocked-Out

Hang Power Snatch
3-2-1-1-1

5 rounds, not for time:
1 strict muscle-up + 10 ring dips

Unbroken Wall-Ball:
10 sets of 10 unbroken wall-ball for time, 20 pound ball

125# (a little ugly, came forward a bit)
5 rounds: 1 strict mu and 8 (mostly) strict ring dips
Not sure of my time on the wallballs... finished after Rylan, but pretty sure I did more than 100

Muscle-Up Power Clean Couplet

Jerk
1RM

7 rounds AQAP:
3 muscle-ups
7 power cleans, 115 pounds

175 PR
6:38 with 115# and 2 mu's per round

356

"Jason"

100 squats

5 muscle-ups

75 squats

10 muscle-ups

50 squats

15 muscle-ups

25 squats

20 muscle-ups

18:25 rx'd... can't say I got full ROM since I still haven't perfected the wrist pronation at the bottom of the movement, something to work towards. Squats were easy comparatively.

Weaknesses? No... Opportunities

Shoulder Press
1-1-1-1-1

Did a snazzy lil warm-up then hit the barbell. Used the Werksan kilo plates which was a lil tricky with the conversions and all. I don't recall all the kg loads but my final successful lift was at a lowly 55kg or 121#. This is 9lb lower than my last 1 rep max.

I finished off what was left of my delts with 5x3 hspu's with one abmat... then did 2x5 muscle-ups.

Get Them Titties Loose

Deadlift
5-5-5-5-5

Did something like 225-285-305-315(fail)-305... Goal today was ZERO rounding of the back and a reset with each rep. Pulled 3 @ 315 before I felt my lumbar slippin.

Tabata Squats
Max muscle-ups in 4min

We did two rounds of each, my numbers were:

18/19 (20/20/20/19/19/18/18/19)
16/12 (19/19/16/19/19/18/19/19)

MU's were without pronation at the bottom : ( But def helped work out the soreness in my chest from the last two wods

Muscle-Up Salute

Front Squat
1-1-1-1-1-1

Warmed up with a light 2 mile run with Kac. Weather. was. perfect. We logged in at 8:46.

PR'd with 215 (by about 18lbs)... chased 220 with 2 attemps but just couldn't get past the half-way mark. Form, I'm told, was good... elbows were high. Focused on breathing/core stability during reps and squeeeeezed them abs.

There was no met-con today so I messed around with some hspu's and mu's. I did 3x5 on hspu's with 1 abmat and did a final set of 8. This is the most I've ever done with 1 abmat! On the mu's I was just tryna stick a STRICT rep. Sam PR'd on strict mu's the other day. Before then it had never occured to me that we could do them from a "deadhang," and I have been curious to try them every since. I did 3x2 strict mu's which were witnessed by Kac, Chase, and a few others. First time to do a movement equals PR. And I'll take it.

weight: 165.0 (just ate)

Balanced

Single Leg Deadlift
5-5-5-5-5 (each leg)

"Ryan"
5 rounds for time of:
7 muscle ups
21 burpees

205# and 15:37 rx'd

FAIL Is WIN

Front Squat
5-3-2-1-1-1

200# (PR)

Then, 5-4-3-2-1 of:
80% 1 rep max front squat
Muscle-Ups

155# and mu's on the met-con... until the next to last round that is, when my body suddenly decided it didn't want to to any more mu's. Well eff you body, I finished the WOD anyway (with pu's and rd's :( )... 6:43ish

Get Up, Get Up, Get Down...

Pulled my left groin during the warm-up yesterday so was unable to complete THAT workout (Erin) or today's, the infamous "Death March." Instead?

30 muscle-ups for time

This was my first attempt at this and the game plan was to stick with one muscle-up every 15 sec. This didn't exactly work since my watch pooped out on me, but I tried to stay as true as possible. I was lucky to only miss one rep which was el numero 30. I can honestly say that my ROM was legit even if it did take me a few kicks to get into full extension. My final time and a PR (since it was a first) was 8:12. The baseline has been officially set!

weight: 176.0

Man Maker

"Nate"
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 2 pood

Great stuff today! This WOD was an ass kicker, but also a ton of fun. Having just learned mu's a few short weeks ago I would've thought that they would be my limiting factor. This wasn't the case. Those gosh darn hspu's mopped the gym floor with my face (even with 2 abmats). I maintained ROM. I maintained proper mechanics. I just didn't have the strength and endurance required to keep going with these. But I will. Kettlebell swings weren't nuthin but a thang.
First time doing this WOD so I set a PR. HA! Today's results:
8 complete rounds + 2 muscle-ups

weight: 176.8 (hydrated and post din-din)

BOY You Look Just Like Yo Daddy!

Sumo-Stance Deadlift
1-1-1-1-1-1-1

This was a fun lil variation on the deadlift. The grip was the most interesting thing since our arms were literally perpendicular to the barbell and there was no center knurling on the bar. Used plenty of chalk and the hook-grip to compensate. My thumbs are still numb 4 hours later. It seemed the lower stance allowed for an easier upright body position. Maybe felt it a lil more in my adductors too. Other than that it felt like business as usual. My loads were:

225/255/275/305/315/325/335(f)

The cookie at the end was for time:
25-20-15
20# wall-balls
push-ups

Pulled a 4:13 on this. Push-ups were the limi-tor. Gotta up my game on these. On a sidenote I did 5 consecutive muscle-ups during my warm-up. Wanna start doing these a couple times a week to improve on the movement.

weight: 176.3 (174.7 after I tinkled)

I Put My Fingers Into My Eyes

Tabata Squat followed by:
4 minutes max muscle-ups

Rest 5 minutes, then:

Tabata Squat followed by:
4 minutes max muscle-ups

Epic bonk on the muscle-ups... but like Scott, this is my first official muscle-up WOD so I'll take it. Thanks to Trey for the pointers... my kips looked more like convulsions toward the end, think he felt obligated to help out. Lowest rounds were:

18/10
16/5 (+10 ring dips)

Talkin Bout Emotionality

Front Squats and Muscle-Ups
5-4-3-2-1

5:26 with 165# and "toe box" muscle-ups... the 3rd round was killer on the front squats. Glad to be nearing body weight on these. I can't wait to be able to do real-deal muscle-ups... every other sub is just plain retarded.