SKILL: 5-10 Minutes
Work skill progressions for muscle ups with thick bands
WORKOUT: 8 Minute AMRAP
2/3 Muscle Ups (Sub: 6 Jumping Barbell Muscle Ups)
6 Front Squats / Overhead Squats (83#/115#)
9 Box Facing Jump Overs (20"/24")
* As Many Rounds As Possible In 8 Minutes *
The bar for jumping muscle ups must be at least chest height for women & chin or higher for men...
You will alternate between Front Squats and Overhead Squats every other round on this WOD, but continue to use 83#/115# for both movements...
The box facing jump overs are just like they sound... You must face the box each time you jump over it so no lateral jumping or upper body usage permitted, but you don't need to fully stand up on the box for the rep to count...
See if you can get 5-6 Rounds on this one or more!
POST YOUR TOTAL ROUNDS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
21 comments:
5 rounds plus 6 front squats
Used 35# for squats.
Jumping barbell muscle ups.
I fell on my butt using 55# for overhead squats. Embarrassing moment for me! Ha ha ha. :p
JK - Five rounds (95#, Jumping barbell muscle ups)
2rds + 2 MU + a ton of misses
95#
Sad day indeed
6 rds+3; jumping MU, 33#, 16"
4 1/3 rounds
85#
Ring Muscle ups first round
Jumping Bar MU the rest
6 +1/3 +2 squats
Jumping muscle ups 63#, 20" box
5 full rounds + 3 bar jump MU in 6th
Rx weight- 83# :)
Bar Set at 2 for height on bar jumps
5 full rounds + 3 bar jump MU in 6th
Rx weight- 83# :)
Bar Set at 2 for height on bar jumps
4rounds
Assisted muscle-ups on the rings(thx justin), 83#
4 RDS + 4JMU + 6squats (55#) + 2/9 box
4 rounds plus 3 jumping muscle ups
85#
dave
5 rounds + 1 jump bar muscle-up
front squat/overhead squat: 53#
box; 20"
5 rounds...45 #, jumping I, 12 in box
3 rounds (105#) + 5 ohs, ring mu's, 24" box
~*ON RAMP*~
5 Rounds
5 attempted double unders (3 completed)
1 press
3 push press
5 push jerks
5 pull ups (green band)
8:00
6 rounds + 2 MU. Rx'd
6 rds + 4 box jumps
33#, 20" box. and my bar was about shoulder height.
4 rounds rxd minus 1 ring muscle up.
4 rounds plus 4 box jumps.
Had to do front squats all but one round because my shoulder sucks.63#
6 full rounds
4 muscleups
2 front squats #65
Ryan H. 5 rounds, 85# Front/OH
Post a Comment