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WOD for Wednesday 081810 – – Click Here For Today’s Schedule 
Skill:  Muscle Ups
Metcon:
On the minute for 15 minutes:
3 Power Cleans (60% 1RM)

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Strength segments this week will be replaced by “skill” segments.  For the Metcon, dynamic pushups mean you leave the ground as you push away from the floor.        

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8 Comments
  1. Mike K Reply
    very, very nice convulsing power clean (?) For those that need a definition for convulsing: to suffer violent involuntary contraction of the muscles, producing contortion of the body or limbs.
  2. Bill Reply
    Loving the skills week. Nice idea. Also, a day late, but heck of a job by Matt H. yesterday. He killed that workout.
  3. Ant Reply
    not to sound like a BAMF, 60% seems low for power cleans.
  4. Dave Reply
    Ant, maybe a little low....but 45 total reps over 15 minutes. The goal of this WOD is not to lay you out on the floor, but to have to work hard to keep good technique throughout the 15 minutes. You could scale them up to full cleans at that load :)
  5. Paul Reply
    I want to give props to Paul Potorti for nailing a muscle-up on his first attempt. What a badass!
  6. Mats Reply
    Big ups to Rich for coaching me through my first muscle up (4 actually).
  7. Dave Reply
    Nice work, Mats! And to Paul and Troie who got their first MU's this morning too!
  8. ashley Reply
    congrats, everyone!

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