Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:
1 Power Clean (205/140)
1 Muscle Up
2 Power Cleans (205/140)
2 Muscle Ups
3 Power Cleans (205/140)
3 Muscle Ups
Continue on through 4/4…5/5…6/6 and so forth.
Compare to 3.8.14
1) Deadlift 3 x 3 (must reset between each rep)
“Unless you change how you are,you will always have what you’ve got.”~Jim Rohn
8full + 9/4
DL 275/315/335
WOD 7F (185lbX2rnds,155lb the rest, Pullups/Push up sub for MU)
9 full + 10
DL 365/395/415
8 Full + 9/1
8 full
SWOD: 275/315/335
SWOD – 275/315/345(3 rep PR)
WOD – 7 Full + 3 @135 (3X Bar Rows, 3X PU)
(20 less than 10/14/13, 20lb heavier)
7 full + 8+1 (155lbs)
DL 245/265/285
DL 155
7full+8 (80lbs, 10 banded pull-ups 10 push-ups each time)
8 full @135. Strict pull ups and dips
8 full +9+1@160
DL 295
DL 185
8 full + 4 (85lbs 10 bar PU/10 bar PU)
9 full + 1
(315, 335, 345)
DL 195/205/225
7full + 2 @185
DL 315
7F + 8 + 1 @ 205
7 full + 8 + 5 Rx
DL 405
DL- 135/145/150
WOD- 7 Full +8+15 (push ups/bar rows×3)
WOD at 75lbs
6full+21pu/21push ups/1-pc @205
1less full rd but 20lbs heavier!
SWOD-405×3
SWOD 225/245/255
WOD 7 full + 4 PC (140lbs/Dips + Pullups)
10 Full + 11 (sub 12 GHD’s for MU)
DL 405/425/455×1
6full+7/21/11 (130)
DL 185/190/190
6 full +3 @ 115
DL 175
6full+ 7/21
DL: 365/385
[…] Compare to HERE […]