Amanda+ :
11-9-7-5
RMU
Snatch (135lbs)

Time: 10.29

11:30
bar muscle up
45 kg squat snatch

M/33/5'7"/217lbs
 
~(17:00)
PullUps 8-7-6-5
Dips 12-11-10-10
SquatSnatch 95lbs 9-7-5

Did this one as a continuous quick quality lift after a lite session of moderately heavy squats. PullUps and dips were a vigorous set, but not redline or to failure, maybe had 2 reps left in tank. 

SquatSnatch focused on quality. Felt good about the technique after doing heavy SquatCleans last week. Pulls felt good and balance and mobility in the hole was excellent.

Good stinger session.

M/38/6’/176#

14:59 Rx

Deo gratias 

My Training on Saturday, January 27 in the afternoon.
9-7-5 reps for time of:
Low-Ring Muscleup Transitions
Squat Snatches 87 lb
I completed the Workout in 11:42 minutes.
https://youtu.be/N78t5s7pWFc

Beginner
Negative muscle ups - 20kgs
22:11

SC 9/7/5 str PU/bar dips/95#...18:34

9-7-5 reps for time of: 
muscle-ups
Squat snatches 135 lb

T: 10:19 m

4:46 Intermediate 



GWU: 2x
:90 SU’s/10 Ring Rows/5 Wall Sqt Therapy/50’ Crabwalk/10 PVC Passthru
2x :45 Calf Stretch/:45 Sup Grip Hang

SPWU: MU 2x :10 Ring Support/2x3 Ring Dips/10 Kneeling Low Transition MU/5 MU Legs on ground/3 Strict MU

Sqt SN: PVC Prog./^ Wod Weight

Cool Down: 3min Row or Bike/1min Prone Pec/1min Prone Lat

M/50-54 🎅🏻
9-7-5 reps 
Scaled
Ring muscle-up+dip
@40 kg SC
13:08

10:35
Low ring muscle up transitions
40kg

Banded pull-ups + Bench dips
Squat snatch 65#
9:11

11:35 Rx

M 53/195/6’
Scaled strict muscle ups to jumping bar muscle ups.  Scaled weight to #95.
7:25.

9-7-5
low bar pull up with heels on ground
squat snatch
6:03

The squat snatch was difficult for me and I seemed to land my snatch with wide feet. Any suggestions on get a more stable foundation and keeping feet shoulder width apart?

4:10

No rings available
Subbed Strict Bar Muscle ups for Rings 
rx weight for squat snatches. 135lbs

M/33/175
2023 Quarterfinalist

Intermediate mod
9/7/5
Chin ups
Squat snatches
95lbs

Beginner RX
TT: 7:45

Modified strict RMUs to 3-2-1
Rx’d the squat snatches. Failed a bunch. 

10:19

25.17 45#

Rxish
Low ceiling mod. Rings at the height that arms were fully extended, while starting from my knees without kipping (but maybe some wiggling). Squat snatches as Rx but several failed reps killed my time.

8:41

Son(16):
Rings at the same height but with feet on the ground, jumping some on takeoff. SS at 95lbs
6:49

Compare to 220407 
7:12 (Seated ring muscle ups with a kip kick)
Son(14):
Feet on ground for low ring muscle ups (feet used for dip takeoff). SS at 75lbs
11:09

5:11
9-7-5
-bar MUs
-power snatches at 65#

For time
9-7-5
Strict Pull-ups
Strict Dips
Squat Snatch 95#
7:29

MUs weren't going to be a thing.  Wasn't sure what my joints were going to handle today so stopped at 95# on the SS, and left out CTB pull-ups. Pull-ups and dips were done 1-for-1 style.  SS were nice and smooth much to my dismay seeing I haven't done any in a while.

No rings at the Y (not sure if I can do a strict muscle up anyway!). Went strict chest to bar and strict deep dips on bars. Scaled weight to 115lbs. 

11:28. 

spent 90s trying to hit the last 2 reps of the round of 9. Finally got them but just got stuck. Glad I was able to finish the other rounds. 135lbs would have been a mess. 

Scaled to
9/7/5
strict pull ups
parallette dips
65# sqt snatch
7:23
m/53/175
Just a workout....zero intensity 

Scaled/subbed:

9-7-5
Bar MUs (w/kip)
75 lb Squat Snatch

Tried doing strict bar MUs, couldn’t get good momentum to get over the bar, switched to kipping. I’m interested to see how I could do with rings.

Snatch will never be heavy for me. I’ve learned to cope 😆 

Scaled to:
assisted muscle ups
95lb squat snatches

6:14

14'02"
Feet asssited strict R M U
115lb

14':02"
#115lb
#Stritc R M.U (feet assisted)

6:06

18-14-10
Pullups
Bar Dips

9-7-5
Squat clean, 95lbs.

6:50. Snatches at 95. Strict C2B pull-ups/ring dips for MU. 

Women's beginner took 10ish minutes

WOD aims right at my scapular neuropathy, which is rehabbing really nicely. I did related movements scaled way down:
21-15-9
35lb hang squat snatches
strict* jumping pull-ups
strict* jumping ring dips
   *straight up+down like a piston
9:37

Rx. 6:26
https://youtu.be/tSBoU63yxFw?si=ipvXEVHDzDp80mgs

Just had fun today!
4:06
#45 bar and jumping MUs 
with lots of extras 

Lat pull downs and tricep extension on a machine
2x50 lbs DBs Snatches

10:11

Beginner option 6:59

13:05 Scaled 
135lb squat cleans 9-5-7
inverted row to modified L Hang (hands at chest) 5-5-5

muscle up transition practice 

Globo wod : If you don't have rings today: if your pullup bar allows for it do strict bar muscleups (or progressions). If you are subbing pullups and dips sub 3 strict chest to bar pullups and 3 weighted bar dips or strict TRX dips per muscleup rep.  Dumbbells sub 2 to 1 dumbbell squat snatches 35/50lb dumbbell, alternating.

Strict C2B
135LB
14:12

Champions Club Scaling Notes

RANT
Nothing to rant about.

MAIN DECISION
How "strict" am I going to make my strict muscle-ups?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
							x
HEAVY

STRENGTH SCALE
For quality:
45 strict pull-ups
45 strict dips
45 overhead squat as close to rx as possible
*split up reps however

POWER SCALE
As is, but rest as needed between stations

STAMINA SCALE
Mush everything together into one round, do whichever movement you're better at second

GENERAL FEAR LEVEL: 7?

요세 닷컴 와드가 재밌어~~

내가 제일 좋아하는 아멘다~~~

I feel like this should have a "compare to" link......
Any help HQ or suspects?
Thanks