Post St. Patty's Day WOD - 20130319 | Kipping Muscle Up

After a long weekend of drinking, eating junk food, and not thinking about AMRAPs or burpees, we hit the gym hard last night with some crazy workouts. The 5pm class went in with some heavy weights and the 630pm class was busting out a burner. During the first class, we spent a lot of time trying the muscle up, and teaching some tips on how to get it, but the ones who couldn't get it were still stuck and the ones who do get it just found better flow with the movement and groove of it. See below for the video and article that I found was a great resource.

WOD 20130318 5pm Class

Part I
10 Muscle Ups
Back Squat 3-3-2-2-2-1-1

Part II
50 Chest 2 Bar Pull Ups
50 Ring Dips
50 Thrusters @ 115#
800 Run
50 Burpees
50 Double Unders

This took most of us, if not, all of us over an hour to do. This WOD was definitely brutal but it woke us back up from holiday weekend binging. All we had to do was keep a good pace and it all gave us a good sweat, especially the 50 burpees, cause everyone loves those haha

WOD 20130318 630pm Class

Part I
30 Ring Push Ups
30 GHD Sit ups

Part II
5 Rounds For Time
15 Thrusters
15 Sumo Dead Lift High Pull

The girls did amazing during this WOD, and everyone finished in under 20 mins!! Scaling the weights so that all the girls kept a good pace and weren't straining or slowing down was the point and I'm sure all the girls are going to feel it today and tomorrow!