“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 18, 2021.
Wod RX: 19:08
Game of Rowling:
-4 0
+3 -2
+1 -1
+1 0
0 -1
Rowling: score = (PR) 1
(rd 6-1; rd 8-1; rd 11-0, rd 12-1)
*
WOD – did burpee pull-ups
Slower than years past
21:47
1……as in…one….good grief, jeremy – that’s insane, lol!!
Wod RX w/ ring MUs
20:38
MLK Mile RX’D
17:52
22:33
Scaled to burpee pull-ups
Wod. Rx’d.
23:13
(+ 1:17 over pr from 2018)
Mostly doubles on MU’s
Warm-up
Rowling
Tried to sprint these with a pace in the 1:30’s.
1: 102=2
2: 97=3
3: 103=3
4: 96=4
5: 100=0
6: 100=0
7: 100=0
8: 98=2
9: 100=0
10: 101=1
Score=15
WOD
As Rx’d
Almost unbroken; split up the set of 6 (5-1) on MU’s.
Today’s Time: 16:21
1-18-21=16:12
1-20-20=16:00
1-21-19=16:40
1-15-18=17:13
1-16-17=18:40
Warm-up
Rowling
Pace around 1:55 – 2:00
1: 101
2: 99
3: 102
4: 103
5: 102
6: 101
7: 102
8: 102
9: 100
10: 100
11: 92 – Screwed up. Didn’t understand the assignment.
Score=14
WOD
Burpee Pull-ups
12# Wall Balls
18:21
1:00 PR
Activator: Rowling
Score : 14 burpees
WOD Rx’d
19:26
(Muscle ups felt off, used long strap rings, had 2 misses)
WOD
12 #WB clean and throw
805 M runs
Ring MU
23:08
Rowling: 13
WOD MRx w/burpee c2b
25:38
W/ burpee pull-ups
2021: 21:07/ Rowling 13
2020: 21:25
2019: 20:39
Rowling:
17 Burpees
WOD MRx
21:59
Rowling: 19 burpees (one of my better scores…haha)
WOD Rx* (Bar MU’s in place of RMU)
21:54
-WBs were unbroken….kind of a big deal….
2021 = 20:51 – Burpee C2B
2020 = 20:55 – Burpee C2B
2019 = 21:13 – Burpee PLU
2018 = 21.39 – Burpee PLU
2017 = 22:15 – Burpee PLU
bunch of studs in today’s noon class – great job CFJ’ers! thx breck!
Rowling: 17
WOD w/burpee C2B
20:59
Rowling=12
Wod
Burpee C2B for rounds of 10-8-6
Bar MU attempts on rounds 4-2-1= completed 5/7 MU!
Wall balls unbroken
18:18
Fun 12 class!
2021
Same c2b/bar MU pattern
6/7 MU last year
18:57
Rowling 7+6+1+3+0+2+3+2+2+3=29
WOD w/
20-18-16-14-12-10 ring rows & WB 10#
20:45
Rowling
23
WOD w/8# ball and burpees and jumping
Pullups
27:03
Did this in 2018 with 10# ball. 27:15
WOD with Burpee Pull-Ups and 20lbs Med Ball
21:17
Skiling
22
Wod *
10 bmu
8 rmu
6 bmu
4 rmu
2 bmu
1 rmu
22:33
Wind still down big time
Wod w bike and ring MU
23:37
Wod RX
21:16
RMU – sets of 2
Rowling=13
WOD- 17:52
Burpee C2B for rounds of 10&8
Bar MU attempts on rounds:
6(all failed) – 4 (2 fails) -2 – 1= completed 4/13 MU (first MUs since this workout in 2021!!)
2021 score: 19:48
800m walk
20-18-16-14-12-10 each
Banded lat pull downs
WB squats 8#
800m walk
28:27
Rowling: 15
WOD:
5-4-3-2-1-1 banded BMU
All wall balls unbroken
20:05
Rowling: 18
WOD w/burpee C2B and BMU combo/WB throws (no squatting)
18:11
Did burpee C2B for the 10 and 8 then BMU for 6,4 and 2 (3-2-1/4/2) then 1 RMU
KP abs
Rowling – 17
WOD w/ MU scaled to strict PU and ring dips
-21:11
Rowling = 20
Wod:
Mrx burpee c2b
20# 10′ wb
22:56
“The MLK Muscle-Up Mile ” Rx’d
22:56
2021- 21:16
*did this during open gym on 01/22/22
*22:32