Sunday 081214

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Had to do a Porch Dog version.

3 rounds for time of:
50 Squats
14 Jumping Muscle ups
115# Hang power cleans, 10 reps

And it was nasty… nearly walked through this one. Note to self, don’t do two heavy aerobic WODs in one day.


4 Responses to “Sunday 081214”

  1. Great work! Amazing time after a 5k!!!

    I must get rings set up so I can do jumping mus. I hate the 3/1 sub of pullups and dips. I think my time would be comparable to yours with that adjustment.

    Good for you going with the 115# – I’ll up to that next time.

  2. Thanks Brad. Having to do triple pull-ups and dips does really kill your time. But I found on this workout, your legs are really taxed with the squats and cleans… and then to have to “jump” to do a MU is killer!

  3. Hi JoeyFit,

    Thanks for linking to me! You’ve got some good training going on here… although I think you’re slightly crazypants for doing the 5K in the first place, never mind before Nasty Girls!

    Happy training,

  4. Thanks Melissa! Dig your site. Some good stuff there!

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