Devil’s Tongue
5 – 4 – 3 – 2 – 1 Deadlift @ 315/225
10 – 8 – 6 – 4 – 2 Bar Muscle Up
20 – 16 – 12 – 8 – 4 Abmat Sit-up
Box Brief
Get PUMPED up for Fridays double header! First we have a special “see ya soon” workout for #shamanda at 6:30pm and then stay after for our Pumpkin Carving Competition!
Devil’s Tongue: 8:08 (225#, 6-4-3-2-1 BMU)
Devil’s Tongue – 9:11 @ 235#
Bar MUs: Attempted all reps –
Successful/Failed
10 – 7/3
8 – 0/8
6 – 0/6
4 – 2/2
2 – 2/0
Way to go Keyes! BMU are coming along!
Devils Tongue
8:53 @ 200# / green banded burpee pu
Devil’s Tongue
7:56 @ 130#, burpee pull ups
Devil’s Tongue
7:41 @ 225#
Bar muscle ups / burpee pull ups:
4 / 2
3 / 2
2 / 1
2
1
PR – first time doing a bar muscle up!
Nice Alex – that rocks!
So sweet. Congrats!
Hard work is paying off!
Nice job Alex
F YEAH!
Devils tongue: 7:36 &145#/ burpee pull-ups
*I mistakenly did 2 extra DL and 2 extra burpee pull-ups. Also, DLs were touch and go so I could have gone heavier. Good to know for next time.
Strength Training post WOD:
5×5 Back squats @115
5×5 bench @ 55
3×5 PC @75
Yes Kelly this is so great!
Devil’s Tongue: 6:11 @ 225# / BPU
Devil’s Tongue
5:27 – 315# / bpu
BLAZING!
Devil’s Tongue: 7:01 (185#, Burp/PU)
Devil’s Tobgue – 6:40 275# 5-4-3-2-1 BMU
2. Clean complex: 1 pause clean DL + 2 power clean on 2:00 – 110-120-130-4×140
BMU hooray!
Yeah buddy!
Devil’s Tongue – 9:57 Rx
Devil’s Tongue – 8:00 165# BPU
I think this is PR DL but practically everything is a PR in the first few months
That’s great Jay! Getting strong brother man!
Devil’s Tongue
6:48
135# DL | Burpees 1:1 | Banded Strict PU’s 1/2 |
Thought I had 125# on the bar, until after the WOD Ooops 😉
6 x 4 45# snatch practice – trying out a wider grip.
Nice Teri! Saw those pull-ups and they were looking strong!
7:24 275#/RX BMU
Nice on the BMU!
8:25 @ 185# DL, and 1:1 Pushup/Strict Pullup
Devils Tongue – 6:16 rx
Devil’s Tongue- 9:15 RX
Heck yeah!
Devils tongue (in the breakdown lane) 5:30 @85# and bike cals sub for BMU
Devils Tongue: 7:19 (245,BPU)
6:28 @95# burpee’s and RR
(should have gone heavier)
Next time 105 or 115!
Devils Tongue – 5:05 rx
Devils Tongue:
7:24
PUSPU/
2PU/1SPU
Devils Tongue 8:23 65# burpee ring rows
Devils tongue
7:11
115# DL
burpees
green and orange band pu
8:32
185# DL
Push up + strict pull up for muscle ups
165 DL, burpee ring row (dang rips from Friday!)
Devils Tongue: 7:23 at 185# and BPU
6:44 @185, burpee pull up
Strong work!
8:13 @ 295#
Did doubles on the bmu and felt great
BOOM! Nice Kyle!
Devil’s Tongue
7:14
135#
Burpee Pull ups
6:28 @ 175 & 5-4-3-2-1 BMU
shout out to Max, Tully, and the mayor of the Arm Farm for all the tips, BMU are finally feeling a kind of buttery
2 LEGIT 2 QUIT!
Devil’s tongue
7:23
185#
Push up strict pull up
Devils’s Toungue- 11:39 (subbed deads w/ 30 sec max bike. RX on MU’s)
Started with a set of 5 MUs in the first round (3 rep pr)
Devil’s Tongue- 6:32- 165# (should have gone heavier) and BPU
Devils Tongue
8:21
155#
B/RR
8:41 oopsie.
Also did 2 extra Burpees and 2 ring rows in that last round so I’m not wrong. But I wasn’t right either. Typo.
Thought I was doing 135# but I added more weight than I could do in my head it appears. Hot mess tonight.
Laura I am so happy you added wrong and did 155!
back squats – worked up to 215 x 15
front squats – worked up to 185 x 5
devil’s tongue: 8:22 315# and bpu
Superman warmup tonight on the bars Tim!
Devil’s Tongue
8:00 @ 165# / burpee pull ups
Devil’s Tongue
8:07 @ 80#/BPUs
4:23 with half the BMU at Rx weight
7:01 @ 155#, BSPU