Tues 22 Oct 13 – Cleans, GHDs and Muscle Ups

Posted: October 21, 2013 by ollyoz in General
Tags: , , , ,

Clean (Squat) 3-3-3-3-3

90 sec rest in between each one.

Then, once everyone is complete:

For time:

5 x Muscle Ups
10 x GHD Sit Ups
4 x Muscle Ups
12 x GHD Sit Ups
3 x Muscle Ups
14 x GHD Sit Ups
2 x Muscle Ups
16 x GHD Sit Ups
1 x Muscle Up
18 x GHD Sit Ups

We shall improvise the GHD machine, creatively.
Each Muscle Up = 3 x Pull Ups and 3 x Dips

Results to comments below.

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Comments
  1. 70, 70, 75, 75, 75 kg – this was close to maximum

    5:15 RX for the WOD. This is the best I have ever done with Muscle Ups.

  2. Paddy says:

    5 x 3 Clean (Squat)

    3 x 50kg
    3 x 60kg
    3 x 60kg
    3 x 65kg
    3 x 60kg

    WOD: 6:08 – Jumping Muscle Ups as a progression

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