July 17, 2018

AMRAP in 25:

5 Muscle-ups

30 Double unders

2 Rope climbs 15’

30 Double unders

5 Power snatch 62.5/42.5

July 3, 2018

“CJ’s EMOM of the week”

E3MOM for 30:

12 Bar facing burpees

6 Front squats 102.5/70

3 Muscle-ups

June 27, 2018

A)

Strict muscle-up technique and skill work

B)

AMRAP in 7:

Max rep Muscle-ups

June 18, 2018

A)

Bench Press

5-5-5-5-10-10

@70-75-75-80-55-55%

*Drop sets have :01 pause

[20:00 Cap]

B)

EMOM for 15:

1st - 6 Muscle-ups

2nd - 12 Toes to bar

3rd - 18/14 cal Row

June 15, 2018

For time:

1600m run

50 Toes to bar

800m Run

25 Strict HSPU

400m Run

15 Muscle-ups

[30:00 Cap]

May 18, 2018

5 Rounds for reps:

AMRAP in 3:

200m Run

20 Kettlebell snatch (10L/10R) 24/16

Max rep Muscle-ups

*Rest 2:00 b/t rounds

*Score = KB snatch + MU

May 9, 2018

A)

Muscle-up skills and progression

B)

EMOM for 10:

10 Ab mat sit-ups

3 Muscle-ups

May 4, 2018

Breakfast Buzz! 🥓🍳☕️

Buzz Emporium have an exciting new breakfast menu for us to try so grab the crew and head down after the WOD for some coffee, food and post-workout banter.

We'll have our usual table booked for 7-10am.

AMRAP in 30:

4 Muscle-ups

8 D-Ball cleans 150/100#

200m Plate carry 20/15

400m Run

16 Plate ab mat sit-ups 20/15

32 Wall balls 9/6 (10’)

March 30, 2018


3 Rounds for time:

800m Run

80 Air squats

8 Muscle-ups

[30 min cap]

Scale Muscle-ups to 2:1 Strict pull-up (band/ring row as needed). Scale volume: 600m, 60 squats, 12 strict pull-ups (band/ring row)

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