Due to the popularity of the white board in the box, I will no longer post the WOD on days other than the Guardian WOD on Wednesday.
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
5 rounds of:
AMRAP in 3 minutes – 3 med ball cleans, 6 push ups, 9 squats
1 minute rest between rounds
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
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Rest.
Thruster 1-1-1-1-1-1-1 reps
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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Rest Day.
Four rounds for time of:
Run 400 meters
50 Squats
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