Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:

16 minutes of work:
Even minutes, perform 3 Power Snatches
Odd minutes, perform 8 Pull-ups

WOD:

Max rep Wallballs
90 seconds Rest
Max rep Wallballs
Rest 3 minutes
Max rep Bar Muscle-ups
Rest 90 seconds
Max rep Bar Muscle-ups

Post strength loads and reps to comments.

__________

Post thoughts to comments.

Media:
Monday WOD, September 30, 2013

16 thoughts on “Monday WOD, September 30, 2013

  • September 30, 2013 at 8:02 am
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    135 on the Snatch.

    89 wall balls. Muscle-ups turned into a “how to do butterfly pull-ups” lesson.

  • September 30, 2013 at 2:14 pm
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    100# snatch, a mere 65 WB and 12 bar mu. Great job on everyone who got over 80. I was dying:(

  • September 30, 2013 at 2:21 pm
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    115 Snatch

    70 WB
    17 BMU

  • September 30, 2013 at 2:51 pm
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    65 lbs snatch working on technique
    51 WB 9 MU

  • September 30, 2013 at 3:46 pm
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    75# snatch
    40/40 wb, so 80
    Zero mu!

  • September 30, 2013 at 4:18 pm
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    Hide the women and children…Lokey is back!
    #145 snatch
    114 wall balls
    11 bar mu
    Good time at the box today

  • September 30, 2013 at 5:20 pm
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    Lokey is back?

    135# snatch, should have done more in retrospect.
    62 wallballs – probably should have done much more here as well.
    13 BMU, coulda done more with tape, was worried about ripping.

  • September 30, 2013 at 5:34 pm
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    135# snatch
    117 WB
    12 bar MU

  • September 30, 2013 at 6:01 pm
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    115#
    62 WB
    13 MU with band

  • September 30, 2013 at 6:14 pm
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    I just dropped in to tell everyone about this cool new thing I found. CIGARETTES! Man theyre good

  • September 30, 2013 at 6:54 pm
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    SN – 155-175 (no last round due to hand problems)
    WB – 104
    MU – 18

  • September 30, 2013 at 7:34 pm
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    115# snatch
    74 WB
    13 MU

    Could have done more, but I suck at crossfit

    This Lokey fella you speak of has already challenged me. Said he will be destroying me in a month. I heard his weakness is beer and snuff. I may have to entice him into some pre-WOD drinks and dip

  • September 30, 2013 at 7:43 pm
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    Thank you for making my day! The thought of Lokey-Bombs in the comment section brings a smile to my face.

    95 snatch working on technique
    62 WB
    2 BMU

    and first non false grip MU

  • September 30, 2013 at 8:40 pm
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    Yes God is back!! This gym has gone to hell. I’m here to win everyday again. And trust me it’s going to be easy!!

  • October 1, 2013 at 10:03 am
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    Welcome back Lokey!

    145- 4rds dropped to 135

    100 WB
    11 MUs

  • October 1, 2013 at 10:09 am
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    65# on snatch
    70 WB
    15 Bar MU with blue/red band

Comments are closed.