4/19

EMOTM 7 Minutes
2 Overhead Squats
3 Muscle-ups

4 Rounds
10 Deadlifts (275/185)
10 Pistols
10 DB Push-Press (45/30)

EMOTM
85# OHS
2 MU transitions (from laying on floor)

Metcon: Not sure of time.. pretty sure I finished last though. Like 10 minutes-ish

3/26

EMOTM 10 Minutes
2 Power Cleans
2 Muscle-ups

AMRAP 10 Minutes
4 Deadlifts (255/175)
8 Burpee Over The Box Jumps (24/20)

EMOTM
125#
MU transitions – a few tries and NEARLY got one today. This is the week. I am sure of it! Ughhh

Metcon: 6 + 4 RX

11/16

EMOTM 10 Minutes
2 Front Squat
2 Muscle-ups

3 Rounds:
– 10 Alternating DB Snatch (70/50)
– 40 Double Unders
then
75 Air Squats *
* Complete three rounds of snatches and double unders before completing 1 round of 75 Squats. No rest in between.

EMOTM
135#
1 MU attempt on a few rounds

Metcon: 6:46rx

6/7

Snatch
3-3-2-1-1-1

6 Muscle-ups
6 Power Cleans (185/125)
24 Box Jumps (24/20)
5 Muscle-ups
5 Power Cleans
20 Box Jumps
4 Muscle-ups
4 Power Cleans
16 Box Jumps
3 Muscle-ups
3 Power Cleans
12 Box Jumps
Run 600m

Snatch
65-65-75-85(power)-95(power)

Metcon:
?? Worked on MU transitions during MUs in wod

5/14 @ 530

Squat
5-5-5 (add 5-10lbs from last week)

AMRAP 10 Minutes
3 Muscle-ups
12 Box Jumps (24/20)
Run 200m

Squat
Did 180 last week
175-175-195(1) – PR!

Metcon:
4 Rounds
W/5 Pullups and 3 dips per round

3/15 @ 6:30 – Open Workout 12.4

Workout 12 . 4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Only got through the wall balls.  Endurance, where are you?!?!?!??

2/19 – Muscle Up Practice

Got to the gym today and decided that I had no intentions of completing Helen. Decided to practice some muscle up work instead and do some sit-ups.

100 Situps

25 muscle up tries….