September 26th, 2014


Intramurals tonight at 7 pm!!


Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups – 5 min to find a max weight OR reps
  3. Negative pull ups @ 31X1, 2-3 reps EMOM x 5


EMOM x 10

5-8 Burpees + 5-10 box jumps


EMOM x 10

First 30 sec: 3 tough power cleans (185/115 60% ish)

Second 30 sec: 3 shoulder to OH

Trainer’s Tips: If you found a max weight on your pull ups on Tuesday, find a max reps OR max reps in 5 min, even if you’re doing 1 at a time that’s fine! 2 EMOM’s, 1 for conditioning and 1 for strength

One Reply to “September 26th, 2014”

  1. I am clearly demonstrating the optimal squatting stance. Take notes children. #whatamidoing?

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