Monday 11 February

Muscle-ups

WOD:

Conditioning:

For time:
10 Squat Cleans, (m: 135lb, f: 85 lb)
20 Pushups
30 Deadlifts, (m: 135 lb, f: 85lb)
40 Double Unders
50 Kettlebell Swings, (m: 1 1/2 pood, f: 1 pood)
60 Situps
70 Squats

-Then- (new addition)

Row 2000m for time

This was Week 1 and Week 13 of the CFI Affilate Qual Competition WOD in 2010. We also did this on December 20th 2011  and April 10th 2011. Compare your times!

SCALES:

Gold

For time:
10 Squat Cleans @ 115/65
20 Pushups
30 Deadlifts, @ 115/65
40 Double Unders or attempts
50 Kettlebell Swings @ 1 pood/3/4 pood
60 Situps
70 Squats

-Then- (new addition)

Row 2000m for time

Silver

For time:
10 Power Cleans @ 95/55
20 Pushups (assisted)
30 Deadlifts @ 95/55
80 singles
50 Kettlebell Swings @ 3/4 pood/ 1/2 pood
50 Situps
50 Squats

-Then- (new addition)

Row 1500m for time

Bronze

For time:
10 Power Cleans @ 75/31
20 Pushups (assisted)
30 Deadlifts @ 75/31
40 Single
30 Kettlebell Swings @ 3/4 pood/ 1/2 pood
30 Situps
30 Squats

-Then- (new addition)

Row 1000m for time

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