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Friday 19 November 2010

Posted by The Coach on November 18th, 2010

Power Clean
3-3-3 reps

Post loads to comments


For time:
2 Muscle Up
50 Overhead Plate Lunges, 20kg
4 Muscle Ups
40 Overhead Plate Lunges, 20kg
6 Muscle Ups
30 Overhead Plate Lunges, 20kg
8 Muscle Ups
20 Overhead Plate Lunges, 20kg
10 Muscle Ups
10 Overhead Plate Lunges, 20kg

Post time to comments


14 Responses to “Friday 19 November 2010”

  1. The Boxing Kanga said

    Sorry dudes and dudettes… whats an adequate sub for M/U’s?

    This wonderful place i currently reside in is lacking of Rings…

  2. The Cell said

    3 Dips and Pull ups for every muscle up 🙂


  3. andrew said

    WU – 800m run, mobility, CFWU

    WOD – MU progressions fm floor & 20kg plate

    no idea of time. 10 mins?? Hard tho’

  4. Pete Yeates said

    WU = Run 800m, Mobility, CFWU.

    Power Clean 3,3,3 @ 55, 60, 65kg

    WOD as Rx’d = 12:38

    A big 🙂 🙂 🙂 for this WOD, fun times.

  5. Bliss said

    Pete!!! You are sensational…nice work 🙂

  6. Laila said

    WU = Run 800m, Mobility, CFWU.

    Power Clean 3,3,3 @ 25, 30, 37.5 (PB)

    WOD – MU progressions fm floor & 10kg plate
    Time = 12.06

    Need to work on technique on muscle ups. Enjoyed the work out! Enjoyed the week!!

  7. The Cell said

    Boxing Kanga, you can either do the sub that Jason recommended, or if you feel competent and are able to and also have access to a bar you may do bar muscle ups!



  8. kate said

    WU = Bike-5 min, mobility, Burgener warm up x 2, 5 min-(20sec OHS hold, handstand, hollow rocks).

    Power Clean 3,3,3 @ 40, 45, 50kg

    WOD – workout at home so no rings for me; 3:1 pull-ups, dips + 15kg plate
    Time = 23:50


  9. Will F said

    Fun WOD today!

    WU = Run 800m, Mobility, 1xCFWU.

    Power Clean 3,3,3 @ 25, 30, 40kg

    WOD 10kg, M/U Progressions = 9.57

  10. Storm said

    Kate = BAM

    Fantastic work by the am and lunch time crew, great to see everyone moving with minimal breaks those OH Lunges are tuff.

    Pistol Pete = MINT

    A big Congratulations to Travis who got his first unassisted
    muscle-up today and that was after he had completed 30 Jumping Muscle-ups.
    Bam Da Bam Travis.

    S x

  11. The Boxing Kanga said

    WU = Run 800m, Mobility, CFWU.

    Power Clean 3,3,3 @ 70/90/100

    WOD – M/U with Jase’s recommendation for sub
    Time = 24.32

    Stupid substitute exercises 🙂 Frickin owned me….. i’m buying rings.

    SS > Sorry mate, I would have preferred your sub for M/U’s but my Pull Up Bar consists of a cross beam under my house with all of 2 inches clearance over the top.

    Have a great weekend guys and gals, stay safe.


  12. The Cell said

    You the man Trav! Great work my friend!



  13. The Cell said

    Warm up:
    5min airdyne
    MObility drills
    1 x CF warm up

    1 x Snatch to 5 x OHS
    3 x 5 @ 60kg

    Power clean
    5 x 5 @ 70kg

    100-80-60-40-20 reps of
    Double unders
    2-4-6-8-10 reps of
    Ring muscle ups
    TIME = 14.42min



  14. Mary-Anne said

    w/up 800m run, 1xCFWU, mobility

    Power clean 3-3-3 reps = 27.5-35-40kg (stoked, PB)

    WOD for time 10kg plate/muscle up prog. using yellow band.
    Time = 12:25

    Im determined to do a true muscle up by the end of the year.
    Travis, you’re a champion! 🙂

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