Round 1 of "Goats and Goodies" - Cabana and Clint
Warm Up8 cfjax burpees
15 double unders
barbell complex + ohs @ 45
8 burpee box jumps
15 double unders
barbell complex + ohs @ 65
8 burpee broad jumps
15 double unders
barbell complex + ohs @ 85
Work
15-5-20-10 for time of:
SDHP @ 75lbs / 45
Hang Power Clean @ 75lbs / 45
Push Press @ 75lbs / 45
Squat Jumps @ 75lbs / 45
Muscle Ups* (3-1-4-2)
This one is meant to be done FAST. Like "jonestown sprint" type fast. Scale accordingly to shoot for a sub 10 minute time.
*muscle up mod for the guys is 3 c2b pullups / 3 ring dips and for the girls it's 3 jumping pullups / 3 jumping bar dips. So for this workout the reps per round would look like 9-3-12-6 of each.
Extra
50 pushups for time
Post circuit and pushup times to comments
worlock. mod. 14:22. 1:42 85lbs
ReplyDeletebeastmaster. mod. 17:??. 1:27 85lbs
cabana. rx. 14:38. 1:02
clint. rx. 19:13. 1:02
wow. that was deceiving. how did i ever think that was going to be done in the 10 minute range. live and learn.
great job cabana! your doing better each week on the mu. now i'm trying to catch you on this type of wod. this extra 10lbs killed me on the muscle ups. on a mission to get back to the low 170's asap.