October 16, 2013 38 Comments / Workout of the Day (WOD) / By Breck Wednesday 131016 For time: 800 Meter run 30 Front squats (Men 135 lbs, Women 95 lbs)(no rack, from the floor) 100 Double unders Post time to responses.
TS October 16, 2013 at 6:48 am 20 muscle ups in 8:30. Struggled today, had 10-12 misses. WOD – 7:20 Reply
Angie October 16, 2013 at 7:37 am skill: m/u progressions WOD – modified = 13:09 run 800m 30 back squats @95# – from the rack 50 double unders Congrats on your first muscle up Ron! Reply
Brian S October 16, 2013 at 8:22 am 30 muscle ups = 13:something… WOD Rx’d = 9:40 Excellent job with the muscle-up, Ron- Reply
Jordan October 16, 2013 at 9:32 am Finally got the MU somewhat dialed in. Did 3 unbroken for the first time. WOD with singles 9:50 Reply
B October 16, 2013 at 10:02 am Practiced muscle-ups….did some and failed some. WOD as Rx’d = 8:56 Reply
Max October 16, 2013 at 11:02 am WOD 50 135# BS 100 SU + 50 DU (first time i was able to string some DU together) 9:08 First attempt at MU, got to the dip position just to worn out to finish it out Reply
Ron October 16, 2013 at 12:41 pm Thanks everyone. The pressure of an audience helped. Now I can’t hide out on the pull up and dip bars. Reply
Erin October 16, 2013 at 1:31 pm Practiced MUs on rings. Still trying to get that false grip down! WOD with 85# 10:31 Reply
Michelle S October 16, 2013 at 1:33 pm Chest to bar practice. WOD: 1000m row-90 air squats-100 doubles 11:59 1000m row PR @3:58 Reply
Eric S. October 16, 2013 at 1:39 pm 17 MU’s in 20min with at least 17 misses WOD = 12:04 – subbed 1,000m row Reply
Evan October 16, 2013 at 2:49 pm WOD w/ 135, counting DU attempts: 9:15 Muscle Ups….maybe someday Reply
Evan October 16, 2013 at 2:49 pm WOD w/ 135, counting DU attempts: 9:15 Muscle Ups….maybe someday Reply
Lucas October 16, 2013 at 3:17 pm 30 Muscle-ups for time: 6:28 (8 sec PR) Rep scheme: 6-6-6-3-miss-3-miss-2-2-miss-1-miss-1 Goal was to do 6 MU’s EMOM; turned out to be a bit ambitious. 5 MU’s EMOM might have been a better goal WOD as Rx’d: 8:57 Reply
Shawn C. October 16, 2013 at 5:35 pm 30 MU for time 15:14 (need to do this again with healthy hands) Wod as rx’d 9:34 Reply
Diener October 16, 2013 at 5:45 pm Bench 155 x 5 x 2 165 x 5 x 2 175 x 5 x 2 185 x 5 x 1 Wod as Rxd = 11:51 Reply
J Stone October 16, 2013 at 6:10 pm 10 rds 5 hspu 10 hang clean with 40 lb dbs 15 kb swings w 50 lb kb 19:41 Grip was smoked Nice job on MU CFJ! Reply
Connor B. October 16, 2013 at 6:49 pm 30 Muscle-ups for time: 11:45 (6+ min PR) WOD As Rx’d 7:25 Reply
Jim R. October 16, 2013 at 7:00 pm 19 Muscle-Ups in 15 min – failed all other attempts in remaining 5 min. WOD as RX’d = 7:34 Reply
Linda October 16, 2013 at 8:13 pm Practiced kipping pull up WOD w/55# and 60 Singles and 60 doubles 13:?? Reply
Jennifer October 17, 2013 at 8:29 am 30 Muscle Ups 9:30 WOD as Rx’d 6:30-something or 6:40-something Reply
4 mile run. 32:48
20 muscle ups in 8:30. Struggled today, had 10-12 misses.
WOD – 7:20
30 MU=15:30
WOD as rx’d=9:53
skill: m/u progressions
WOD – modified = 13:09
run 800m
30 back squats @95# – from the rack
50 double unders
Congrats on your first muscle up Ron!
30 muscle ups = 13:something…
WOD Rx’d = 9:40
Excellent job with the muscle-up, Ron-
30 MU for time
8:27
Wod as rx’d
9:00
Finally got the MU somewhat dialed in. Did 3 unbroken for the first time.
WOD with singles 9:50
Practiced muscle-ups….did some and failed some.
WOD as Rx’d = 8:56
WOD
50 135# BS
100 SU + 50 DU (first time i was able to string some DU together)
9:08
First attempt at MU, got to the dip position just to worn out to finish it out
WOD
with 135# FS from floor and 50DU/50 singles
13:38
Congrats Ron on your first muscle-up!
Muscle ups 15:40ish
WOD 10:11 hate double unders
Thanks everyone. The pressure of an audience helped. Now I can’t hide out on the pull up and dip bars.
WOD as Rx’d
10:31
Great job, 9:30!!
WOD @75# 14:54
800m = 3:15
30 FS = 3:50
100 DU = lol
Practiced MUs on rings. Still trying to get that false grip down!
WOD with 85# 10:31
Chest to bar practice.
WOD: 1000m row-90 air squats-100 doubles
11:59
1000m row PR @3:58
17 MU’s in 20min with at least 17 misses
WOD = 12:04
– subbed 1,000m row
WOD w/ 135, counting DU attempts: 9:15
Muscle Ups….maybe someday
WOD w/ 135, counting DU attempts: 9:15
Muscle Ups….maybe someday
30 Muscle-ups for time:
6:28 (8 sec PR)
Rep scheme: 6-6-6-3-miss-3-miss-2-2-miss-1-miss-1
Goal was to do 6 MU’s EMOM; turned out to be a bit ambitious. 5 MU’s EMOM might have been a better goal
WOD as Rx’d:
8:57
30 MU for time
15:14 (need to do this again with healthy hands)
Wod as rx’d
9:34
30 MUs
12:33
wod
9:11
Bench
155 x 5 x 2
165 x 5 x 2
175 x 5 x 2
185 x 5 x 1
Wod as Rxd = 11:51
10 rds
5 hspu
10 hang clean with 40 lb dbs
15 kb swings w 50 lb kb
19:41
Grip was smoked
Nice job on MU CFJ!
30 muscle ups 28:34
WOD
11:10
30 Muscle-ups for time:
11:45 (6+ min PR)
WOD
As Rx’d
7:25
Wod w/ 75# – 12:35
Fun/tough day!
19 Muscle-Ups in 15 min – failed all other attempts in remaining 5 min.
WOD as RX’d = 7:34
Muscle up practice
Wod w 75 12:xx
12:45 w 65# FS
30 Muscle ups
Time: 6:35
WOD
As Rx’d
Time: 5:49
WOD @ 135, 200 SUs: 11:40
Practiced kipping pull up
WOD w/55# and 60 Singles and 60 doubles
13:??
No muscle ups ha 😉
WOD: 75# 10:55
Practiced muscle ups
WOD. 9:43 at 115#
30 Muscle Ups
9:30
WOD as Rx’d
6:30-something or 6:40-something
9:46
Double unders took 4 min. New rope???