WOD: Saturday

WODs February 17, 2023

We will kick off at 7am – please be there for athlete briefing. The morning will run in heats until all athletes have completed the workout. To best support one another we ask you count/judge at least one other person. Dress in your team attire, bring your pom poms and a smile.
Let the fun begin…

OPEN 23.1 (Repeat 14.4)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

chris

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WOD: Friday

A. Pick the option that suits: 1. 30 muscle-ups for time. (tutorial video – here) 2. 30 muscle-ups for sets. 3. EMOM for 10 minute Muscle up(s) or Pull-up(s) 4. 5 x max reps pull-ups/spotted pull-ups. (tutorial video – here) *all options have a 10 minute cut off. B. Death by Burpees (increment a rep per minute) *If you are good at burpees start at 5 reps. Tips: Part A option 1 would be suitable for people who are confident in their muscle up ability and think they have a good shot at getting through 30 in 10 minutes. Option 2 is for people who have good MU mechanics and are looking to build the size of their sets. Option 3 would suit people who want to work a set volume in an interval format and option 4 is for people with limited or without pull-ups.