WOD for 03 FEB 2017

0500 and 1140ish at the fred!


Capping off a glorious week we have…kinda a chill day.


Warm Up:

Row 1000 m Perform at 60% effort.



1 Pause Squat Clean, pick load

Every 1 min for 15 mins.

Bar starts on the ground and pauses at the knee before completing the full squat clean.



Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up s


This complex is a pairing of strict handstand push-ups (HSPU) and strict muscle ups (MU) to be executed on the alternating minute for 12 min. The goal is to complete 5 unbroken strict handstand push-ups and 3 unbroken muscle ups for a complete cycle of 12 min before increasing the difficulty of the complex. Once you can complete 5/3 reps consistently, you can increase the difficulty by adding weight (weight vest or ankle weights, increase by a couple lbs at a time) or adding a deficit to the HSPU (increase by a couple inches at a time). Scaling for HSPU: Scale # reps, inverted push ups (feet on box or wall), HSPU to abmats or negative deficit. Scaling for MU: Scale # reps, MU transitions, slowly increasing height of rings

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