Mouse Circus

Wednesday Feb 28 2018


Well that was nice to get outside and do a little racing yesterday! Great work everyone and hopefully that spring style weather will pop up a little more often as winter slowly winds down. Today we will all get a chance to work on our strict pull-ups, if you need to use a band find one that doesn't turn the pull-ups into a bouncey carnival ride but assists just enough while still forcing you to put forth a bit of effort to get that chin above the bar. Just make sure that chin gets above that bar every rep. 
Have a great Wednesday. 
1.) Mouse Circus 
21 Clusters 115/85lb
15 Bar Facing Burpees
9 Bar Muscle Ups
15 Bar Facing Burpees 
21 Clusters 115/85lb
2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 3-3-3-3-3 Overhead Squat starting @ approx 60% adding load each round, rest no more than 2 minutes between sets
Note: pull from floor
*4.) 5 rounds
100m Dumbbell Farmer Carry 50/35lb
25 Wallballs 25/16lb
*5.) 7 minutes up the Hang Clean Ladder
10 - 135/95lb
8 - 155/105lb
6 - 185/125lb
4 - 205/135lb
2 - 225/145lb
ME - 245/155lb
Note: full or power but make sure the rep starts from hang position 
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
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Ohs Cleans thru 135#
Designated rehab week
16:??, 95#
Got 5 of 9 BMU
115#, banded BMUs
13:05. 65# cluster/banded bar MU
10:42 @ 95#
1/2 SPUC
10:51 75# box MU’s.
Glad I missed the Mouse Circus!
10:21 75# clusters
No band for SPUC
10:09 RX even after attempted murder by the bar. Thankfully T. Shaw can deadlift 115
10 something
Didn’t die coming off being sick but it was close. Pu 54321123. Partner stuff with fonti. Ohs 125. Butterfly work
12:21 95# low bar MUs
14:20 all bar mus! Slight break to make sure chris wasn't dead
SPUC easy cheesy and morning hero wod from Sunday with nick from Aurora 30:51
14:05 @ 65#
Purple band PUs
My soul hurts....
10:46 at 95#....low bar MU
Accidentally did 18 burpees on my first round 😅
9:17, 55# w/ bbmu, Burpees RX 😉
SPUC -down the ladder w 2bands
1/2 SPUC w/ thin band
Yoga; OHS ^120#; farmer carry/WB done 16:00;
14ish...mostly worked on getting my banded BMU
SPUC, suck it up + 200 sit ups, hang clean ladder
11:50 75#
First time stringing BMU together!! 👊🏼
Rocked. My. Socks. 14:38 85#
Green band Bär MU. + Down the ladder.
12:17 55#. Pull ups with green band
1st clusters: 11-10 / BMUs: 3x3 / 2nd clusters: 7x3 / *3.) OHS triples from floor @ 135, 165, 185, 205, 215#, attempted 225 but could not power clean it because of fatigue. / SPUC complete
11:11 #65, green band for PU
OHS #55-85
9:46 95# Clusters
when EVERYTHING was pissed (shldr, knee, wrist...) Scl'd w/: KB Cln-LA Thruster@#18's/just burpees/18 horiz. ring rows (7:20). Purp&red band SPUC (all 90); M|WOD Knee therapy, & yoga.
11:32 95# clusters
MU progressions. ugh so many pullups. Extra mobility after
10:42 @ 95#
15:35, 35#, mu progressions on rings