410 W Geer St, Durham, NC 27701 (919) 907-1233

Behind Bars

CFD is going to watch the Carolina Phoenix

Come watch Murphie smash people!  Info here.

WOD for Thursday 051712Click Here For Today’s Schedule
Muscle Ups
15 minutes of practice
Use your time wisely – if you have MUs set the clock and perform 1,2, or 3 (or more) reps on the minute for 10-12 minutes
–Rest–
For Time:
60 Bar Facing Burpees
30 Overhead Squat (135/95)
15 Pullups

Post Workout Time to Comments
For the skill segment, we’re working on Muscle Ups.  If you don’t have them, practice transitions, pullups, and/or dips.

For the conditioning workout, don’t hit your head on the bar during the burpees.  Take the OHS from the floor…not a rack.  Scale up pullups to chest to bar.   

ENDURANCE WORKOUT tonight at 6pm!

20 Consecutive Muscle Ups!

One Comment
  1. Paul K Reply
    Very cool WOD. Love the gymnastics work. Did 10 ring dips in sets of 4-3-3, unassisted. Got a couple of unassisted ring pull ups, then moved to transitions and did two sets of 4 with a blue band. I'm starting to wonder if an unassisted muscle up by year's end is an attainable goal. That might be a new goal. METCON - did the OHS at 95#. I was shocked to discover that by the time I got to the rack for jumping pull ups, it was my legs that were shot! My left leg was absolutely trembling as I set to jump. Didn't see that coming. Finished in 14:13.

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