Monday 7 November

Fei split jerk

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans @ 135/95



8 minute AMRAP of:

-Walking Lunges (From GHD’s to Pullup Cage)
-5 Wall Therapy Squats (move slightly closer to wall each round)
-Walking Knee Hugs (From GHD’s to Pullup Cage)
-5 Challenging Ring Rows with false grip                                                                                            -5 Heavy Kettlebell Swings

Skill Work

5 Min Group Work on Hang Power Clean


3 rounds for time of:
50 Squats
7 Muscle-up Transitions
10 Hang power cleans @ 120/85


3 rounds for time of:
35 Squats
15 Band Assisted Pullups                                                                                                                  15 Bar Dips                                                                                                                                         10 Hang power cleans @ 95/65


3 rounds for time of:
20 Squats
10 Jumping Pullups                                                                                                                            10 Bar Dips Assisted by Legs                                                                                                            6 Hang power cleans @ 65/45

24 thoughts on “Monday 7 November

    1. Daniel Byrne….
      you’d better bring it tomorrow.
      I won’t be beat on this wod 🙂

  1. 9:44 rxd
    Daniel, don’t use chalk on this wod. Sweat actually aids performance today 🙂

  2. 11:28 105# and jumping MU’s, whatever precious metal that comes out to…

  3. 12:18 – 105# and jumping MU’s (getting closer, just can’t get the transition). Appreciate the morning crew pushing me to finish those HPCs.

    Really like seeing the warmup, skill, WOD, and scale breakdown ahead of class.

  4. CFI – I love this change… awesome to be able to see everything all at once (warmup. scaling, etc.). great leadership in changing the schedule team!

  5. 13:44 Rx. Congrats to Ryan who just about a 2 months ago got a muscle up and today knocked out 7 straight the first round to get on the leader board. He must have been mentally focused on catching one of those nasty girls.

  6. 12:32 Rx’d
    First time doing this WOD. It was actually the first WOD I ever watched on (I wonder why ;)). Thanks for the push Craig. It was good to have you back!

  7. Trying to get the inflammation out of my left shoulder, so still abstaining from any shoulder intensive WODs.

    Back Squat 1×7
    295-305-315-325-335-345-355 (PR by 5)

    Thanks for the encouragement from Christina and everyone else in class. I really had to get my mind right for the last two reps, since it started feeling heavy at 315.

    Enjoyed speaking to the nutrition class tonight. Hope you all took home something interesting or useful. Let me know what you liked or what you would liked to have heard more about.

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