January 16, 2017

Monday 170116

“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.

DSC_0197

31 thoughts on “January 16, 2017”

  1. 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.

  2. 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

  3. 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.

  4. 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!

  5. 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!

  6. 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

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