“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 responses.
Heavily scaled to MLK 5
500m row then
5-4-3-2-1-1 Ring muscle up yprogression
5-5-5-5-5-5 10# WB
500m row
13:07
Core Development
3-10sec parellette L-sit
15 hip extensions
25 GHD sit ups.
Been out for about a month. Decided to take it easy.
Wod rx except did bar muscle ups on the 6-4-2-1.
Time 28:13
WOD w/ burp pull-ups, 14# WB
20:25
30 hip ext
50 sit-ups
Wod. Rx’d.
24:10
Not the best at MU’s this early in the morning…
WOD w/Bar MU’s:
23:20
50 Ab-mat Situps
30 Hip Extensions
Modified:
5-4-3-2-1-1 double burpee/single pull up
10# wall ball
21:53
2 x 10 sec L-sit
25 abmat sit ups
25 GHD sit ups
30 hip extensions
WOD
As Rx’d
Time: 18:40
WOD w/ Burpee C2B=18:42
WOD w/ burpee C2B = 18:50?
Did some core work
“The MLK Muscle-Up Mile”
w/ MU progressions
23:18
30 Hip Extensions
Great job, 9:30!!
Cut the muscle ups in half
20:58
Core development
WOD as rx’d
19:29
Core Development
Awesome job on your bar MUs Meredith!!!
Wod scaled MU 5-4-3-2-1-1
17:48
Probably could of made time cap rx
C2B and bar dips
25:50
Wod w/burpees C2B
18:12
WOD w/ Burpee PLU’s
kicked my tail 🙂
22:15
Fun class – thanks Nicole/Cali/Jessica for talking to me about the macro world! I’m going to check into it.
Freddy is looking fabulous!
WOD as RXd and all unbroken except round of 8 MUs got 7 then 1. GRRRRrrr
–
Hope everyone is having a marvelous Martin Luther King Jr. Day!
WOD – cut muscle up scheme in half. Rowed 1st 805 / ran 2nd 804: time 22:10
Core development
WOD rx’d
22:07
WOD as rx’d except did burpee C2B instead of ring muscle-ups.
21:31
*
Did 50 GHD sit-ups + 30 hip extensions.
WOD w/ burpee C2B —
19:57
WOD with
10-6-5-4-3-2 bar MU’s
20-18-16-14-12-10 WB’s (20 lb) to 9 ft target
24:50
Wod w/ burpee c2b after failing 4 ring mu’s in a row
20:34
Core development
Wod w bar mu and 20in box wb: 24:33
Wod w/ burpee c2b
17:35
Wod (bar MU)= 17:04
All core Devp
805 m row 3:20
5,4,3,2,1,1 Jumping MU on rings
20,18,16,14,12,10 WB 14# to 9′
804 m row 3:19
Total: 23:??
Thanks for the new MU drill, Okie! It’s a good one!
24:28 did banded muscle ups
10 minutes:
1,365 singles
Rest 1 minute:
“Flight Simulator”
5 double unders
10 double unders
…
50 double unders
45 double unders
…
5 double unders
7:58
WOD w/10# ball to 9′ target
5-4-3-2-2-2 – 2 burpees and jumping pull ups from plates
20-18-16-14-12-10 wall balls
27:43