“The MLK Muscle-Up Mile ” by DB
For Time:
-805meter Row
Then
-10-8-6-4-2-1 Muscle-Ups (ring) MRX Burpee C2B
-20-18-16-14-12-10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′
(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)
Then
-804meter Row
Post time to comments.
Compare to January 15, 2018.
MLK
21:12
Burpee Kip pull-ups
WOD w/burpee C2B
18:00
WOD
As Rx’d
Today’s Time: 16:40
1-15-18=17:13
1-16-17=18:40
50 ghd sit-ups
WOD MRx: 20:39
WOD w/10# WB & burpee plu
24:38
25 GHD’s
WOD w/ Burpee PLU’s
21:13 (:26 PR from last year)
wod w/ BMU
22:18
WOD 20:41
805 Row
1 Ring MU attempt, 10 Burpee C2B – 20 WB 14#, 9′
1 Ring MU attempt, 8 Burpee C2B – 18 WB 14#, 9′
1 Ring MU attempt, 6 Burpee C2B – 16 WB 14#, 9′
1 Ring MU attempt, 4 Bar MU – 14 WB 14#, 9′
1 Ring MU attempt, 2 Bar MU – 12 WB 14#, 9′
1 Ring MU attempt, 1 Bar MU – 20 WB 14#, 9′
804 Row
Only 10 WB on last set. TYPO
Wod w/ burpee C2B
15:00
WOD RX
23:28 (PR is 21:49)
Made more ring MU today than I have in the last 8 months combined, so was just happy to finish
WOD RX
23:17
Did much better on MU than Ring Amanda last Friday. Still need to get better at them
WOD rx’d
17:57 (1:07 PR!)
WOD w/burpee C2B
18:55 (last year 20:40)
Next year will be with MUs
Abs
27:43
WOD rx reps w/ 1/2 ring 1/2 bar MU each round
– 19:56
Ring MU all singles, bar MU unbroken. No misses for either.
Wallballs unbroken.
MRX – 19:55
Burpee C2B
20 lbs WB
Wod. MRx but w/ mix of RMU & Burp C2B
10 – 3 MU / 7 Burp C2B
8 – 3 / 5
6 – 3 / 3
4 – 4 MU
2 – 2 MU
1 – 1 MU
18:20.
1/2 bar mu, 1/2 burpee c2b
Only 1 wb drop on 16 & 14. All other unbroken
20:29
Wod
Burpee C2B
20# Wallball to 10’ target
17:50
WOD w/burpee C2B
16:32
Wod RX’D
Today’s time 16:51 (1:14 PR)
Last year was 18:05
Forgot how much this hurt and it hurt a lot worse this year ready to beat this next year
WOD
Burpee p/u
24:03
WOD w/ Burpee C2B/ 14# WB
16:18
All WB unbroken
MLK
burpee C2B
22:31
Sleep tonight and may your dreams be realized
MLK
Wod with BMU
21:40
WOD
24:48
(Mix Burpee Chest to bar and Burpee Pull Ups)