“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 16, 2023.
Game of Rowling
1: 101-1
2: 100-0
3: 99-1
4: 98-2
5: 100-0
6: 99-1
7: 98-2
8: 102-2
9: 101-1
10: 100-0
11: 100-0
12: 99-1
Score=7
WOD
As Rx’d
Everything unbroken
Time: 16:44
1-16-23=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
Congrats KO team!!! AMAZING
WOD 23:51 with burpee pull-ups and 12# wallball
Great pic!! Way to go, team!! Proud of you all!
Home session
805m row
Double push-up burpee KBS-35# (subbed for burpee C2B)
Db thrusters w/20s (subbed for WBS)
804m row
=20:57
Rowling:
15
“The MLK Muscle-Up Mile ” Rx’d
23:30 (rough mu day. Long straps)
2023: 20:49
2022: 22:32
2021: 21:16
*congrats to our KO team! Great pic!
WOD RX & MRX (RMU, BMU, & Burp C2B)
27:40
65 push ups with 20# on back
WOD w/ Bar MUs
20:01
Wod Modified
805m Row
10 Burpees each round
20-18….10 WB 20#
completely forgot the last row
13:01
WOD w/ 14# WB
C2B reps 10-4, MU’s reps 2 and 1
19:55
RMU practice
Wod w/ 20# ball, burpee c2b until round of 2 & 1 (bar mu)
25:53
Rowling
Score : 14
14 burpees
WOD Rx’d
20:59
(Agree w/ Butter. RMU’s were rough, I blame the V-ups from Saturday)
WODrx’d: 20:17
Rowling: 21
Activator-
Completed 3/6 false grip ring MU in practice
WOD w/bar MU instead of ring
17:48
2023- 19:51 (bar MU)
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
Love that blog pic today! Congrats guys!
Congratulations Team!
WOD w/ burpee ring-rows
20:18
WOD w 3,3,3,2,2,2 banded bar muscle ups
22:43
Rowling Score: 41
WOD: Burpee Pull-ups
18:40
Rowling
15
Wod RX
19:12
Rowling – 12
WOD mrx – 19:39
Rowling: 8 burpees (this has to be some sort of record for me)
Wod w mods(back)
805m row
6/5/4/3/2/1 bmu (no misses, 1 slight foot help on second bmu, great day for me)
20/16/12 bike cals
18/14/10 db press(35#)
804m row
24:58
thanks Nicole, appreciate the help getting this one together
After further review, that’s one heck of a WOD. lol
Great job, Mr. Mancinelli!
WOD w/ burpee C2B
21:19