5 Rounds For Time:
10 Overhead Squats (135/95)
5 Muscle Ups
100m Run
Rest 1 Minute
*Scaling Options*
6 OH Squat (135/95) & 3 MUs
OR
10 OH Squat (115/75) & 10 Jumping MUs
OR
10 OH Squat (95/65) & 10 Jumping MUs
OR
We will select a weight/rep scheme you can accomplish, BUT... come with a plan!
*You may not use a rack for the OH Squats; you must either Snatch or Clean & Jerk it into place. You may Squat Snatch your rep from the floor when picking up the barbell, but be sure to meet the range-of-motion standards for the OH Squat.
"Forging Elite Fitness In Midtown Omaha"
15 comments:
4 rds + 7 OH squats
65#, 10 OH & 10 JBMU (bar @ neck-height)
3 rds + 10 OHS (115#, Jumping ring MU)
Most weight I've done for sets of 10 - small victory today!
Brendan
15:43 rxd
19:52 115# (8OHS/4MU's)
First time doing ring mu's in a WOD, had to switch to bar mu's in round 3...had a lot of fun with this one!
19:47--115#, jumping ring MUs
josh
4 rounds + 3OHS (scaled to 6OHS, 10 JBMUs bar at neck level, 53#)
Jill
6 / 3 @ 115#
1st and last rounds were 3 MUs while the other rounds were 1-2 with 3 or 4 misses on MU.
15:11, 65#, JMU
15:55 35# and jumping bar muscle ups
6 Rnds + 10, OHS 25#, JMU w/bar @ 7 & 25# flr plate
18:36
73# OHS
Jumping Ring Muscle Ups
8/4
18:02 (8/4)
18:52 6,3 115# and Rx MUs
Kady- 10/10 55# JRMU
Kady oh um 17:36 haha!
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