30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
WODs for our Fittest Challenge will be posted this Saturday. Expect multiple short challenges and expect to perform more than once.
Notes, tools, articles and ephemera:
- Caffeine, good or bad.
- Why you should run those 5K WODs.
- Over-Fat kids at risk for chronic disease.
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1 minutes better than last time. Took over a minute to get the last one in.
Went out super hard.
10:48 one at a time with a lot of rest between. first time trying for the 30. Happy just to finish
AMRAP 5 pull-ups, 5 ring dips
7 rounds plus 4 pull-ups
500m Row – 1:34.5
5 ring dips
10 ring rows
and ABB waxing session
25 pull ups blue band
25 dips on yellow bars
20 pullups blue band
20 dips on yellow bars
15 pull ups blue band
15 dips on yellow bars
All in sets of 5. Finish time 20:50
And I can barely lift my arms now. Yipee!
5 reps 105lbs
3 reps 135lbs
3 reps 135lbs
Got to 15 MU's by 21 mins. Next time.
Work on some extra C2B PU
Finished with Thrusters
12 x 5 of Pull Ups (kipping) and Ring dips
3 x 5 75 lbs Thruster.
Congrats to all the members of the 30 MU club
Dom – great time on the row
30 Muscle Ups
push jerks (behind the neck)
5×5 @ 95#
HSPU's off 45# plate negative-hold-press 5,2
Hand stand practice
30 muscle ups
paced for five minutes through 15, had to slow down.
135 x5, 135 x5, 155 x3 (fail on 3), 155 x3 (fail on 3), 135 x5