Yep, I forgot we did thrusters and pull ups already on Sunday so we will save the Burpee, Thruster, Pull Up WOD for another day :)
We haven't worked muscle ups under fatigue yet so here we go...
SKILL: 15-20 minutes based on class sizes...
Muscle Up Progressions on low rings, floor & boxes...
Mess around with BAR muscle ups also...
(Even if you know you aren't close to one, give these a try and have some fun with it... Try some ring dips, Kipping pull ups on rings, dip holds, etc)
WORKOUT:
Little variation of Open WOD 13.3 From Last Season...
50 Wall Ball Shots (14#/20#)
30 Double Unders (No Singles Allowed... Scale Reps, If Needed)
10 Muscle Ups (Sub: Chest 2 Bar Pull Ups for those that can't muscle up yet OR scale reps)
* 3 Rounds For Time *
(12 minute cutoff)
Do you best on this one... Just 7 more weeks until the Open... GAMES GROUP will meet at 7:30pm tonight also... Bring your A game! :)
POST YOUR TOTAL TIME AND ANY SCALING TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
1 round + 5 wall balls (bar mu's)
2 rds + 45 WB rxd
Subbed 35# front squats for wall balls because of a sore right shoulder/arm. Another day of overhead work would anger it even more...a good reminder to respect how our bodies feel and act accordingly.
2 rds + 35 FS (15 DU; 16 DU which I "cranked out" every 5 swings; green band for C2B)
1 rd + 3 mu rx
Dave
2rd + 5wb c2b pu
2 + 21 wb (5 mu per round)
Brendan
Roger Said
2rounds plus 2wb C2B green/blue band
2 Rounds + 1 (WB 30 reps@10#,DU 15reps,C2B med Black)
2 rds +35 wb
Scaled to 5 mu's per round
1rd + 42 WB
Scaled to 5 MU
1 rd + 3 DU - scaled CTB PU w/green band
1 2/3 + 4 MU
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