Muscle ups and AMRAP

Tuesday 7.07.15

Tim's Deadlift set up

Tim’s Deadlift set up

A: muscle-up/ring dip VOL – strict 1-5 reps EMOM for 10 mins


40 Sit Ups
30 Wall Balls @20/14lb
20 Box Jump Overs @24/20″
10 Deadlifts @100kg/70kg
5 L-Pull Ups/Strict Pull Ups/Hard Ring Rows

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  • Brendo says:

    A: 1 muscle up emom. Felt good – have to try for 2 next time.
    B: After a comedy of errors with the wall balls, we ground out 5 rounds plus 1 deadlift into the 6th. The clarifiers “AMRAP” and “30 minutes” were curiously missing from the board at 5:30am, but it was fun anyway.

  • TarrynC says:

    A: went for ring dips with orange band. 2 reps in first 2 rounds, then 1 rep for the rest. 5-10 KB swings for filler.

    B: scaled wall balls to yellow ball, box step ups and ring rows (made them super hard though). DL at 70kg. Finished 3 rds plus 20 step ups. Fun workout tonight!

  • David N says:

    A: 2 ring dips per round and lots of painful attempts at double unders.
    B: Gabe and I got out 6 rounds RX in just over 30 mins.

  • Amanda C says:

    A. Push ups – not from the knees. Yay.
    B. 3rds + 12 sit ups. Scaled to orange wall balls, small box jumps and ring rows. It felt like a win to get three rounds out.

  • Karl Buchhorn says:

    5rds + 30WBs

  • Amelia says:

    A. start with 1 strict dip first 2 rounds, moved up to 2 per round after talking to Craig. these are really hard. I was a shaky mess by the last set.
    B. 4 rounds and 11 wall balls. enjoyed resting too much.

  • Lex says:

    A. 3 pushups (no knees, hooray) and around 15 DUs
    B. 3 rounds plus 30 something situps. Subbed for yellow WBs and did 10 hard ring rows. DL at 70kg but just singles to keep form. These took forever.

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