Three rounds, 9-6-and 3 reps, for time of:
165#105# barbell Thrusters- M
uscle-Up(2 pull-ups, 2 dips)
WOD Demo with Miranda Oldroyd - video [wmv] [mov]
Rob Orlando and Mike McKenna on today's WOD - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Peter Egyed on today's WOD - video [wmv] [mov]
Pat Sherwood on today's WOD - video [wmv] [mov]
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| Annie demonstrates an AMAZING thruster technique. (crossfit.com) |
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| Nicole Carroll demonstrates a muscle-up, which I can not do. (crossfit.com) |
Warning: Here there be MASSIVE scaling. The basic concept of this workout appears to be a very heavy version of that CrossFit chestnut, "Fran." However, I still don't have a muscle-up, and have NEVER put that much weight overhead (I don't think... possible I might have with something like a power-snatch). So, I opted to scale it back. Still heavier than my usual thruster weight (75-85#), so an added 540# (more or less) total to the workout. Not shabby. Opted to only do 2 each pull-ups and dips for each Rx'ed muscle-up, otherwise the workout would have been more about the fantastic number of pull-ups and dips, rather than the triplet of the three movements.
Total Time: 8:20
(Splits: 3:15, 3:00, 2:05)
Musical accompaniment: Hank Williams III (kick-assed rebel country with a punk sensibility. Oh HELL'S yes!)
The Grand Ol' Opry (Ain't So Grand)
Nighttime Ramblin' Man
Not Everybody Likes Us(You can youtube the rest yourselves...he's awesome!)
Cecil Brown
Mary F'ing Jane
Candidate for Suicide
Life of Sin
10 Feet Down
H8 Line
Blue Devil
Lookin' For a Mountain
Low Down
Drinkin' Over Mama
(As you can see, the music was not just for the workout, but for whole time I was in the gym. Changing, warm-up, set-up, work-out, cool-down, and changing again.)
Total Time: 8:20
(Splits: 3:15, 3:00, 2:05)
Musical accompaniment: Hank Williams III (kick-assed rebel country with a punk sensibility. Oh HELL'S yes!)
The Grand Ol' Opry (Ain't So Grand)
Nighttime Ramblin' Man
Not Everybody Likes Us(You can youtube the rest yourselves...he's awesome!)
Cecil Brown
Mary F'ing Jane
Candidate for Suicide
Life of Sin
10 Feet Down
H8 Line
Blue Devil
Lookin' For a Mountain
Low Down
Drinkin' Over Mama
(As you can see, the music was not just for the workout, but for whole time I was in the gym. Changing, warm-up, set-up, work-out, cool-down, and changing again.)
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