“The MLK Muscle-Up Mile ” by DB
For Time:
805 meter 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
804 meter Row
Compare to January 17, 2022.
Rowling
22 cals
17:47
Burpee C2B
Rowling score: 5
Total of 9 through 9 frames, rolled 3 straight 100s in frames 10-12, so took out two frames of 2
(Think I should retire from rowing on that one)
WOD w/burpee C2B
17:19 (fairly sure that’s a PR…felt like one anyway)
Rowling score: 5
Total of 9 through 9 frames, rolled 3 straight 100s in frames 10-12, so took out two frames of 2
(Think I should retire from rowing on that one)
WOD w/burpee C2B
17:19 (fairly sure that’s a PR…felt like one anyway)
Rowling: 21 burpees
WOD: burpee C2B – 20:16
Wod RX: 23:16
Game of Rowling
102/105/104/98/100/100/101/98/102/103
Rowling:
22
Wod Rx’d
20:49 (pr)
“The MLK Muscle-Up Mile ” Rx’d
2022: 22:32
2021: 21:16
Yay for PRs!
Rowling 9
Wod
Burpee C2B 10-8-6-4-2-1
Added BMU attempts 4-2-1 all fails 🙁
Forgot the last row for about 30 sec
20:49
Compare to 2022
18:18 with subbed BMU attempts 4-2-1 (got 5/7)
2021 6/7 BMU
Couldn’t move today. Great job 6am!!
Rowling: 16
Wod Burpee C2B 16:36
wod rx 17:51
Warm-up
Rowling
Tried to sprint these with a pace 1:25-1:30.
1: 102=2
2: 100=0
3: 100=0
4: 99=1
5: 99=1
6: 98=2
7: 98=2
8: 98=2
9: 100=0
10: 101=1
Score=11 (did 11 penalty burpees)
WOD
As Rx’d
Everything unbroken
Both rows were right around 1:59 average pace.
Time: 16:47
1-17-22=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
Rowling = 12
WOD modified
10-10-10-10-10-10 ring rows (no burpees)
20-18-16-14-12-10 wall ball 8#
19:18
Wod RX: 20:33
Rowling: 5
101, 100, 101, 100, 100, 101, 100, 101, 101, 100 (bonus was a 99)
Wod MRx: 20:21
WOD mrx 17:53
*competed all weekend, legs are wrecked.. took long rest breaks here for future reference
WOD with 14# and burpee C2B in 2021
19:16
23:40 Scaled
(Burpee pull-ups)
27:34. 9/14. Ctb burpees. About 1/3 of would have been no repped
Rowling: 22 burpee penalty
WODrx: 18:47
Rowling: 25
WOD w/burpee c2b, 20#/10’
26:26
MRx W/burpee c2b
2022: 25:38/ Rowling 13
W/ burpee pull-ups
2021: 21:07/ Rowling 13
2020: 21:25
2019: 20:39
Wod bar MU
Time: 25:35 (capped)
16 bmu total rest burpee c2b
Great pic, Peggy!
Rowling: 8 burpee penalty
WOD w/ Bar MU*
19:51
*No fails on MU- first time to complete this with all MU, calling that a win for today.
-2022- 17:52 with burpee CTB rounds 10&8 then some MU attempts in round 6-4-2-1 (4/13 MU
completed)
-2021- 19:48 w/ burpee CTB for rounds 10-8-6 then ring dips for 4-2-1
-2020- 23:00 with all burpee CTB
Rowling: 16
WOD RX’d: 22:58
Mile warm up/cool down
Wod with burpee C2B
17:22
WOD Scaled to burpee pullup (shoulder)
18:54
Rowling = 9. Has to be a pr for me.
—
WOD. Modified
Run, strict PU/strict Ring dip (10/10-8/8-etc)
19:45
Rowling = 11 – 21 burpees
—
WOD. Modified
Row, C2b, wall balls
22:45
Rowling.. sucky
WOD rx’d WB w/ banded BMU’s
MU’s 5-5-4-3-2-1
19:22
Rowling: 6
WOD: Burpee pull-ups & 20# med ball
19:50
2022: 21:17
Rowling: 21
14# WB – Burpees with banded strict pull ups – 24:34 (1:58 PR from 2021)
2022: Post surgery modified – 28:27
800m walk
20-18-16-14-12-10
Banded lat pull downs
WB squats 8#
800m walk
2021: 14# WB – Burpees with banded strict pull ups – 26:32
Looking so strong Peggy!!!
Rowling: Participated- did some burpees
—
WOD RX
17:50
Finished my last 10 WB at 14:01.
(Took a 45 sec break then finished. Forgot we had another Row, DUMB)
WOD Rx’d
19:57
Rowling: 16 burpees
WOD:
10-8-6-4 burpee c2b
2-1 bmu
20# 10′
22:06
*meant to do 4-2-1 bmu but ya know, breathing
Back squat 5 @ 105 EMOM 5 min, 3 @ 105 EMOM 3 min
Workout with RX wallball and Burpee C2B 17:36
Tried to find my BMUs today….
WOD Rxish
25:08
10 and 8 were burpee C2B
Then 6-4-2-1 were mix of BMU and 1-2 burpee C2B
All wallballs unbroken
BMUs felt a little better but still need to figure out where I’m losing them….
KP abs
Warm up – endless burpees following game of rowling
WOD with Burp C2B = 17:56