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 MUโ€™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
Didnโ€™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 ๐Ÿ˜…
9:17, 55# w/ bbmu, Burpees RX ๐Ÿ˜‰
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!! ๐Ÿ‘Š๐Ÿผ
Rocked. My. Socks. 14:38 85#
Green band Bรคr 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