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Muscled Up

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WOD for Wednesday 113011Click Here For Today’s Schedule
Muscle Ups

3 reps on the minute for 10 minutes
–Rest–
3 Rounds For Time:
Row 500m
25 Ball Slams
25 Pushups

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For the strength workout, perform 1-5 Muscle Ups on the minute, depending on your capacity.  If you don’t have any Muscle Ups, perform 3-5 Ring or Bar Dips on the minute.

For the conditioning workout, review the video below on the correct execution of Ball Slams.  Note the good “air squat” position at the bottom.  You must catch the ball after it “bounces” in order for the rep to count!

In case you missed this video on Ball Slams last week – plus, Annie Sakamoto!


3 Comments
  1. Paul k Reply
    That WOD Rocked! Stew showed us a great progression that he recently learned which really helped me understand the phases of the muscle up. I'm still not strong enough to do them, but that's my issue. At least I have a better grasp of how the exercise is supposed to progress through the motions. I ended up doing 5 ring dips on the minute. Started with a heavier red band, then moved to the thinnest red band for the last 2 sets. METCON Finished in 14:15! Used a 20# slam ball. 70 of the 75 push ups were done from the knees. I've said it before, I'll say it again..."I LOVE me some ball slams!" Good, good fun.
    • Dave Reply
      Hey folks If you train in the strength area, please put your plates away or at least put them in a neat pile! They shouldn't be strewn all around the floor. Come on...
  2. Ashley Denton Reply
    Did Allison'd WOD. I'm quite sure it's a modified "Linda". It was pretty rough. I suck at bench. 10-9-8-7-6-5-4-3-2-1 Deads at bodyweight Bench at 3/4 bodyweight Cleans at 3/5 bodyweight Had to go down 10# for the bench. Was able to do deads and cleans UB each round. Got stuck underfur bench twice. Womp, womp, womp. 20:40

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