“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 15, 2024.
WOD with burpee C2B 14:33
WOD with burpee pull-ups and 20# WB
23:39
Wod RX: 25:42
23- Wod RX: 23:16
22- Wod RX: 19:08
WOD 18:54
Rounds 10/8/6 burpee pull-ups
Rounds 4/2 burpee C2B
Round 1 muscle up!
20/18/16/14/12/10 wallballs 12#
2024 – 23:51 w/ all burpee pull-ups & 12# wallball
Activator: completed
“The MLK Muscle-Up Mile ” Rx’d
20:52 (Long straps. All sets of 2)
2024: 23:30 (Long straps)
2023: 20:49 (pr)
2022: 22:32
2021: 21:16
WOD: 22:47
Bar Muscle Ups
WOD modified
5-4-3-3-2-1 burpee plu
20-18-16-14-12-10 wall ball push press 8#
20:42
WOD w/ burpee C2B 20:06
WOD
As Rx’d
Had to split up the set of 8 MU’s (6-2) with everything else unbroken
Time: 18:30
1-15-24=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
WOD from Utah
Subbed wall balls for DB thrusters
Subbed MU for burpee PU
20:53
17:11 scaled to burpee c2b and 16# WB
WOD Rx’d
23:37
(3-4 minutes off the pace, ouch)
WOD with burpee strict C2B
17:40
WOD.
5-4-3-2-1-1 MU’s
21:19
WODrx’d: 23:08
WOD:
Burpee C2B
G2O w/30# wall-ball
19:47
WOD with burpee C2B
18:21
Wod with burpee and strict C2B
18:38
WOD with RMU (short straps) 5 (3-1-1),4 (3-1),3,2,1,1
Time – either 20:48 or 22:48
WOD with burpee C2B 15:50
5,670/10,000 DU
WOD burpee C2B then BMU attempts for 2&1
20:02
Didn’t get either of the attempts at BMUs
Got 3 single BMUs after class. Finally felt a little better
Abs
WOD
2,000m bike
RMU
19:15
Burpee pull ups
14 lbs ball
22:29
2k bike
Burpee ring rows
10# WB
2k bike
22:49
First time doing WB in 3 months. I’ll take it.
Wod
w burpee c2b
24:53
Wod RX
21:52