Behind Bars
CFD is going to watch the Carolina Phoenix!
Come watch Murphie smash people! Info here.
WOD for Thursday 051712 — Click 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!
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.