Complete as many rounds as possible in 12 minutes of:
7 Ring muscle-ups
Bike 21 calories
Scaling:
If you do not yet have a muscle-up, spend time on the rings today. Drill pulling, pushing, and the transition for the muscle-up. Watch “Scaling the Muscle-Up” for tips.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
4 muscle-ups
Bike 21 calories
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 ring rows + 7 push-ups
Bike 21 calories
WOD
4 + 3 rounds
3 strict MU and 21 cal bike
1 hour of failing muscle ups (and also drills)
100 total cals on the bike
Always the best posts
Mod wod
4 ring MU as a buy in
Then
21 bike cals
7 double pushups burpee pull-ups
3 rds + 21 cals
Activator: worked up to:
4 strict RMU’s from dead hang(all singles)
Wod:
4 RMU’s
21 cal bike
Total= 5 rounds
RMU’s: 4, 2/2, 2/1/1(1 miss), 2/2, 2/2
Activator:
strict Ring MU work
WOD Rx’d
4 rounds + 5 RMU
RMU were: 7, 5/2, 4/3, 4/3, 2/3
WOD
As Rx’d
MU’s were in sets:
Rounds 1-3 unbroken
Rounds 4&5 were in sets of 5-2
Rounds=5+3 MU’s
Intermediate Option
4 rounds
mostly singles on MU
Activator: did one
Wod:
7 Strict pull-ups, 7 strict dips, 21 bike cals
4 rounds
Worked M/U scaling options
WOD = participated, 2 rds scaled
WODrx
3 + 5 RMU
Great job today, Rachel B – you were just making those strict RMU look too easy! Awesome!
Rachel- your strict MU were so impressive! Great job!!!
Great skill day, Brecker B!
WOD w/ 3 box transitions and 2 muscle-ups *jumping into* ea rnd
2 Rounds + 1 Jumping MU
Awesome job to all the morning athletes who got that strict MU!
Fun Activator today – thanks Breck. Got one strict RMU 🙂
WOD – Intermediate Option (4 RMU – 21 cal on bike)
4rds + 2 cal
**extended the WOD an additional 8min – total for 20min = 7rds + 1 RMU
thx nicole and breck! Shout out to Katie B – putting in that work on those MU’s – keep it up! Great seeing you Jaimers!
WOD
False grip MU work/attempts (varied each round…anywhere from 4-6)
21 cal bike
3 rounds on bike- not sure where I was on MU attempts
So impressed by all the strict ring MU during 12 class! Congrats to all you!
Also- my favorite couple on the website today!!!
Achieved 1 Strict RMU.
WOD (Scaled to 4 Ring MU per round)
4+4 RMU at cap.
Excellent coaching today. Lots of folks easily grabbed their first strict RMU.
Ring MU were:
(4)(3+1)(2+2)(4)(4)
WOD
6/5/4/3/2 ring MU
15 cal bike
Finished 60 cal bike and 20 RMU
Beginner option: 3 + 14
Activator – yep
Wod w/row and 5 progressions – ring row into jumping dip
3 rds
1 mile walk
Abs
WOD.
Intermediate
4 rounds + 10 cal bike
RMU: 4/4/4/4/2+1+1
Intermediate option 4 RMU / 21 cals
3 rounds + 2 RMU
1st 4 were singles then rest were couplets
Activator/skills practice
Completed
—
WOD – Intermediate option
5 rds + 7 Cal
Intermediate with row
4 rounds even
Wod RX 4 rounds + 3 MU