Tuesday 04232013



A1.  Back Squats – 4 x 6 

A2.  Pull-overs – 1 x 20 

B.  2 Rounds AFAP 

10 x Reverse inch worms 

15 x Pull-ups 

20 x Push-ups 

25 x Divers 

30 x Back Squats 


A1.  Back Squats – work up to a heavy 3 rep max 

A2.  Pull-overs – 1 x 20 


10 x Wall climbs or HSPU 

20 x Pull-ups 

30 x K2E 

40 x Back Squats @ 95lb/65lb (from the ground) 

50 x Push-ups 

60 x Sit-ups 

70 x Double-unders 


A.  EMOM – 5 Mins 

2 x Front Squats @ 80%-90% 


10 x Muscle-ups 

20 x HSPU 

30 x T2B 

40 x Back Squats @ 135lb/95lb 

50 x HR Push-ups 

60 x Sit-ups 

70 x Double-unders 

Optional Accessory 


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11 Responses
  1. Jim

    A. 155 could have done more but ran out of time due to being late for class. Sorry Julie
    B. 13:43 performance + (toes to bar and hand release pushups)

  2. Staci Vinz

    Sport WOD:
    10 MU progressions on a box
    20 HSPU on 25# plates w/abmat
    30 T2B
    40 BS @ 95#
    50 Hand release push ups
    60 abmat sit ups
    500m row


  3. Susan kian

    Emom front squat at 135.

    Sport WOD:
    10 MU attempts only made one mU. I didnt one before the workout and it felt ok but then i just lost the feeling. Should have gone and done progressions but i didnt have a station set up.
    20 HSPU on floor w/abmat( these felt much better, i tried doing them multiple ways and some felt easier than others.
    30 T2B
    40 BS @ 95#
    50 Hand release push ups ( hardest part was counting! )
    60 abmat sit ups
    70 dubs (starting to improve)

    Snatch at 85- these still need work
    C and j- made huge progress here because i learned how to bounce off my legs. Never been so happy to bruise my leg! Made the weight feel so much lighter. Nick and Jeremy gave me awesome tips and they clicked!
    Bs 135#
    Jerk stance practice