“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 20, 2020.
WOD w/burpee C2B
18:38
Rowling: 5 (1 bonus round)
*
WOD – did MRx Burpee C2B & rx WB. Same as last time.
Completed @ 16:54. (PR- 1650)
WOD w/ Bar MU’s: 19:19
WOD Rx: 28:08
Wod Rx’d-
21:16
*all sets of 2 on RMU’s. No misses
17:15 last year with BMU’s
That’s amazing! Huge improvement wow well done
Rowling: 26
WOD modified
805 m row
5-4-3-3-3-3 burpee plu
10-9-8-7-6-5 WBS 6#
804 m row
Time = 19:36
Rowling – 25
WOD – Burpee C2B – 19:12
Warm-up
Rowling: Here is a video about it. https://www.youtube.com/watch?v=XN0AY-9Bp-w
Tried to sprint these with a pace in the 1:30’s.
1: 103=3
2: 99=1
3: 101=1
4: 100=0
5: 100=0
6: 99=1
7: 97=3
8: 101=1
9: 102=2
10: 100=0
Bonus: 101=1
Score=10
WOD
As Rx’d
Almost unbroken; split up the set of 6 (5-1) on MU’s.
Time: 16:12
WOD
As Rx’d
26:26
23 on rowing
WOD w/ burpee C2B & Wallballs
20:09
Burpee C2B, 14# WB
19:16
Rowling-22
WOD
20:08
14#WB
Burpee C2B/PU
2020-20:18 10# WB and Burpee PU
Rowing 13
Wod rx
20:59 (PR by :50)
All doubles for RMU
Happy to get a PR on this one
Rowling: 13
W/ burpee pull-ups
2021: 21:07
2020: 21:25
2019: 20:39
Wod RX
20:10
60 minute assault bike (hamstring)
501 calories
19.3 miles
Wod rx but less reps on MU
RMU: 5-5-5-4-2-1
22:42
All singles, false grip, one miss. This is the most I have done in a workout- next time will attempt all.
First time doing this one as it’s usually the day after houston marathon!
Great job!!!!!
Nice G!
Awesome job, Georgie – you’re a RMU machine now!!!
Great seeing some familiar faces at the noon class today (chrissy, steph, monica to name a few)!!
Very surprised that I got a small PR today – spent a lot of time whispering cuss words to the WB.
WOD
Mrx
Today’s Time: 20:51 – Burpee C2B
2020 = 20:55 (burpee C2B)
2019 = 21:13 (did burpee PLU)
2018 = 21.39 (did burpee PLU)
2017 = 22:15 (did burpee PLU)
thanks breck!
WOD:
1610 M bike
burpee C2B
WB rx
804 M Row
21:12 i think.
Rowling-22 (one 100)
WOD
Row 805m
Burpee C2B for 10, 8, 6 rounds
Bar MU 4, 2, 1 rounds. All singles. Missed first attempt, no fails on remaining 6. BIG accomplishment for me!
14# WB unbroken
Row 804m – Thanks for reminding me Breck! 🙂
Thanks for the advice, Steph!
Rachel B is the Rowling QUEEN!!!!!
=18:57
Yayyyy Molls! So good!
Rowing 20
WOD
Burpee Pull-ups
12# Wallball
19:21
Wod RX
Sets off 2 for all RMU – No misses
WB Unbroken
Row – My boat would have sunk
20:31
Rowling: 10
WOD w/ burpee pull-ups
18:57 (same time as last year)
Wod garage
Burpee C2B
= 16:40
Rowling – 7. 4 100s
WOD w/ burpee c2b – 18:48
Rowling: 18 burpees (yes, we had burpee penalties)
WB #20/10
Burpee C2B
23:52
Rowling
24
Wod with ring MU…5,4,,3,2,2,1
25:25
Rowing- 14
4- 100s
WOD
805M Row: 3:04
10, 8, 5 bar MU attempts, got one on 6th rep (yay!) and ripped (boo)
Bar and ring dips for remaining rounds
Wallballs unbroken
804M Row: 3:28
Total time: 19:48
Fun class and loved the warmup!
RMU @ 6,5,4,3,2,1
Wall ball 20#
18:01?
Rowing 20
WOD w/burpee C2B on 10,8 and 3 of 6 then BMUs. Didn’t string any together and missed a lot. Ripped hand, frustrated!
22:53
Gotta work the BMUs and RMUs this year along with handstand walks. Sounds like a busy year for me! Ha ha
KP Summer abs