...OH YOU NAS-TEE GIRLS! UHHH!!
(Sorry, couldn't resist a little Janet Jackson...)
FR080125
Today's workout is a real smoker! I have no way to do muscle-ups at my gym, and I really wanna be able to practice these. Gotta buy rings! I will do 35 pullups and 35 ring dips in each round instead of the muscle-ups. I hate to scale, but I have no choice.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Big Dawgs:
as Rx'd
women 95#
The Porch:
3 rounds for time of:
50 Squats
14 Jumping Muscle ups (can sub 35 pullups/35 dips for these)
115# Hang power cleans, 10 reps
women 80#
Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups (can sub 35 pullups/21 ring dips for these)
95# Hang power cleans, 10 reps
women 65#
Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips 10
Hang Power Cleans 25-35#
Buttercups:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans PVC-20#
Q's results:
Since there are no rings at my gym (and I've not practiced them anyway) I subbed 35 pullups and 35 dips for the 7 muscleups in each round. I love kipping...I got thru 27 pullups in the first round. My grip started to fail after that. In subsequent rounds, my strength faded early and it showed in my pullups.
So...tonight the workout was
3 rounds of
50 squats
35 pullups
35 dips
10 hang power cleans, 120 pounds
Total time - 17:11
I felt like Superman after it. Even though I could hardly breathe or stand up. Got a few comments about how awesome the workout looked. It was a good night!
3 comments:
Great workout!
Crossfit Warmup & Burgener Warmup
WOD w/ modified muscle-ups, subbed 25 reps of pullups/dips (25lbs assisted), and modified hang cleans to 120lbs
Completed 3 rounds in 19'13"
Here are the Puppy's results:
3 rounds of 1) 35-pull-ups and 35 dips 2) 50 squats and 3) Hang Power Cleans @ 65-lbs.
3 rounds in 23'54"
Don't try to swim after this WOD. I couldn't get my arms out of the water.
Nasty Girls
Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups (160)
10 Assisted Dips (160)
10 Hang Power Cleans 30#
time: 10'55"
This workout rocked! I was pouring sweat by round 2 and felt pretty dang great!
Post a Comment