5 rounds of:
Max rounds and reps in 3 minutes of:
1 Muscle Up
3 Handstand Push Ups
5 Unbroken Squat Cleans (135/95)
Rest 1 minute between each 3 minute round.
Competitors (155/105)
Strength: Clean Pulls 3-3-3-3-3
“Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov]
“Handstand Push-up Drills With Jeff Tucker” [wmv] [mov]
“Zone Chronicles: Terminal Survival” with Pat Sherwood – video [wmv] [mov]
“Success is not final, failure is not fatal: it is the courage to continue that counts.”~Winston S. Churchill
Clean Pulls: 225/245/275/275
2 Full + 4/ 2 Full + 1/ Failed on Squat Cleans next 3 rounds (155lbs)
Clean Pulls: 135
WOD: WITH MUSCLE UPS! 2 full/1 full+1+3+4/2 full/2 full/1 full then could not get another muscle up (but got 9 today)
Clean Pulls: 135
WOD: 2 rds × 5 (hspu/ sq 75×1, 65×4)
Clean pulls 265×3 275×2
3,2+4,2+4,2,2 @135
3+1/3+1/3/3/2
Penny Johnson=Muscle ups ALL DAY!!!
Miranda Moore=Real pull ups ALL DAY!!!
Clean Pulls 155lbs to 175lbs
WOD 2 Full + 6/2 Full + 4/2 Full/1 Full + 6+3+4/2 Full(HSPU with AB Mat+15lb Plate/105lb Clean)
Clean pulls worked to 210
Wod- 3 full + 1
2 full + 6 + 1
2 full + 6 +1
2 full +1
2 full +1
Abmat for hspu
Clean Pulls – 85/105/125/135
Wod – 2 + 6 pull ups/2+5/2+4/2/2+3
Great Job Penny!!!!! You are a beast!
Clean Pulls – 125
Wod – 2/2/1+6+5/1+6+4/1+6+2
Real Pullups – YAY! Ripped Hands – BOO! I hurt!
Clean Pulls 255×5
2+1/ 2+1/ 2+4/ 2+1/ 2+2 (135 & 50db shoulder press)
Clean Pulls: 135/155/185/205/205
2/2/2/1+6+3/1+6+3+3 (115lb SC)
Clean Pulls 135
WOD: 2 full + 6/2 + 4/2/2/2 + 1
Power Set 4:46/5:11
Clean pulls: 185/185/185/205/205/205
2/2/2/1+6+5DB/1+6+5DB
Red band from rd 3 on. 50/45 DB’s. More cleans than actual squats.
clean pull 275×2/295/315×2
wod 2 full just missed 2nd muscle up, then 1 full +6 pullups + 3 hspu for last 4 rounds 155 squat clean
Clean Pull 115X1, 120×4
2/2/2/1+6PU+5DB+3/1+6PU+5DB+2
Green band, DB 25,25,15(ha-ha)20,20
Today was a great workout. I did today’s WOD in 5:19 the first set and 8:20 the second set. I just couldn’t seem to get my second wind. Then I began to think I had not had hardly anything to eat that day as well. So I looked at the diet you have posted on here and have been adapting my eating habits to include alot of that.
Being new at this, I think I will come 3 times per week to begin, then up it to 4 once I know what I am doing.