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Monday 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Post time to comments.

CFBK Strength Preference: CF Football
Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 120 seconds between sets.

Post weights used and number of drops to comments.


Thrusters at 135#
Run outside
Muscle Ups RX

subbed hang cleans
subbed inverted rows & standing MUs, rings set so that elbows were just above shoulders

As is my normal custom for new WODs, I did this without warm up and ended up failing on 20% of my cleans. I also lost time due to having to retie my shoes (3 times!) and taping my wrists.

My cleans were done as singles and I dropped the weight each time. Midway through last round I remembered to reset my feet on the cleans. Next time I'll do doubles.

Scaled down to 100# thrusters
Muscle ups from the knees
400 meter run


I probably could have done heavier thrusters. I really want to have muscle ups by the end of the month.

63lb thrusters (should have added a little more)
MU from knees
400 meter run

Thrusters @ 135lbs
MU from kness
Run RX



50kg thrusters (~110#)
MUs from knees


Probably should have gone heavier on the thrusters.

155# Thrusters
MU from knees

Clearly by tomorrows WOD these are written from the Sunny West Coast

Worked on cleans then jerks.

After, did the "Avery Special" made up by Kevin P.

3 rounds:
15 wall balls (14#)
15 box jumps
400 meter run

All exercises unbroken. 10:28 minutes

18:14 rx'd in Manhattan

Runs felt sorta slow but I think the stairs were the worst part.


Muscle ups were from the knees, thrusters were as Rx'ed.

Good crew on the last heat kept the motivation high.

great work at BBB tonight

I counted 32 people in the last few heats
I forgot to take a picture of the board overflowing with times

19:45 @105 (heavier next time), muscle ups from knees. first time at bbb and i'll definitely be back. great group at 8pm.

125# - 33:33
Thrusters too easy, MU's too hard.

very sad i missed this WOD due to sickness. i will be in to make it up tonight hopefully. looks like a real mother.

29:57 RX


Thrusters at 115lbs
subbed 10 pullups and 10 ring dips for every 5 MU's
Did half of the ring dips unassisted, the second half with a band.

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