Workout of the Day
A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters

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Josh
Josh
March 24, 2015 7:31 pm

A. Scaled to Bar MU since I don’t have rings.
Bar MU (5,2,2,2,2)=13
Pushups (32,27,22,20,20)=121
T2B (14,12,12,13,13)=64

B. 10:10 Rx

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Michele Vieux
March 25, 2015 4:35 am
Reply to  Josh

Great work, Josh!

Andrew Daggon
Andrew Daggon
March 24, 2015 4:39 pm

A) did Rx,
Muscle ups (3,2,2,2,2)=12
Pushups (30,21,22,21,22)=116
Toes to Bar (10,9,7,8,8)=42

B) 9:58 Rx

I can’t really string muscles together the right way, so when I come down I swing a couple times and then get another, this slowed me down a lot. The 32kg kettle bell was nice and heavy on part B

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Michele Vieux
March 24, 2015 5:55 pm
Reply to  Andrew Daggon

Are you pushing back from the rings as you come down to allow yourself to flow into the next kip? Or, are you dropping straight down then having to re-start the swing because of it?

Andrew Daggon
Andrew Daggon
March 24, 2015 6:41 pm
Reply to  Michele Vieux

Must be that, I have really tried it much, next time I’ll start working on pushing back into the kip next time.

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Michele Vieux
March 24, 2015 6:49 pm
Reply to  Andrew Daggon

Just like the bar muscle-up or kipping pull-up! Tight belly and push away!

Forrest Hunt
Forrest Hunt
March 24, 2015 2:59 pm

A. MUs -6,3,3,2,3=17
PUs-22,18,18,18,20=96
T2b- 12, 10,10, 10, 12= 52

B. Subbed airdyne for row

8:05

Jeremy R
Jeremy R
March 24, 2015 4:10 pm
Reply to  Forrest Hunt

Nice work Forrest!!! That is getting after!

Forrest Hunt
Forrest Hunt
March 24, 2015 5:30 pm
Reply to  Jeremy R

Thank you. It’s rare in a workout that I think the airdyne is the easy part

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Michele Vieux
March 24, 2015 5:54 pm
Reply to  Forrest Hunt

Nice, Forrest!! You sure crushed this one!

Trine Petersen
Trine Petersen
March 24, 2015 2:28 pm

A: done. Did c2b instead of MUs.
B: time 8:35 rx.

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Michele Vieux
March 24, 2015 5:54 pm
Reply to  Trine Petersen

Crush, crush, crush!

Paige Pulver
Paige Pulver
March 24, 2015 1:16 pm

Hey Michele! So recently I got my first 4 muscle ups, but ever since that day I haven’t been able to get them again, I believe it’s because my flip that’s a little slow. What’s a good sub that I should put in for the muscle up part since most likely I won’t be getting anymore today

Jon S
Jon S
March 24, 2015 2:24 pm
Reply to  Paige Pulver

Earlier Michele said strict or CTB pullups would work.

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Michele Vieux
March 24, 2015 5:54 pm
Reply to  Paige Pulver

In your case, you could work transitions on the low rings.

Paige Pulver
Paige Pulver
March 24, 2015 6:05 pm
Reply to  Michele Vieux

I ended up doing C2B but next time I’ll be sure to practice with the low rings, and tomorrow I’ll practice the low rings!

a. complete
b. 12:21 rxd

Jon S
Jon S
March 24, 2015 9:49 am

A- 210 reps. 25 MU (9/4/4/4/4), 120 PU (no added resistance), 65 TTB. B- 10:26 RX. KBS 15/15/10/10. Grip was pretty smoked. Did not want to pick up that KB.

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Michele Vieux
March 24, 2015 2:44 pm
Reply to  Jon S

Grip! Great job on those muscle-ups!

Justin
Justin
March 24, 2015 9:00 am

Completed A and B but for some reason didn’t count reps or time.

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Michele Vieux
March 24, 2015 2:44 pm
Reply to  Justin

But how did you know when to stop?! Haha. Glad you got something in!

Jeremy R
Jeremy R
March 24, 2015 4:11 pm
Reply to  Justin

Somedays it OK just to move with a purpose… Or at least that is what I tell myself.

Andy M
Andy M
March 24, 2015 8:54 am

Off work this week, limited access to gym stuff so got some running done. 2 x 5k repeats, 4:00 rest between. 21:27 out, 21:25 back. Will try to get some BW stuff in this afternoon.

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Michele Vieux
March 24, 2015 2:43 pm
Reply to  Andy M

Great job! You stayed at your same pace for both!

Jeremy R
Jeremy R
March 24, 2015 4:12 pm
Reply to  Andy M

Wow, I don’t know how you planned that but that is consistent!!!

Andy M
Andy M
March 26, 2015 9:19 am
Reply to  Jeremy R

Very unintentional precision. Meant to go out at ~80%, rest and TT/max effort back. Was shooting for about a 1:00+ difference, didn’t quite work out that way!

Kyle J Smith
Kyle J Smith
March 24, 2015 8:50 am

A. jumping muscle ups & didnt push it on t2b or pushups (spent a lot of time in lock outs) to save my shoulders for the jmu
B. rowed 60 cals & did russian swings… 10:53

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Michele Vieux
March 24, 2015 2:43 pm
Reply to  Kyle J Smith

Way to go, Kyle! How close are you on muscle-ups?

Jeremy R
Jeremy R
March 24, 2015 8:33 am

A. i did 10, 10, 10 of dips, chest to floor push ups, and strict T2B. Sounds easy but tough for a guy that struggles with body weight stuff.
B. 8:58. Row 50 cal, 50 KB swing w/50#, 1000m row. I was at a location that had a rower so took advantage of it.

C. They had a tire to flip too. So I took advantage of that and flipped it for 50.

Victor Robles
Victor Robles
March 24, 2015 8:47 am
Reply to  Jeremy R

beast!!

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Michele Vieux
March 24, 2015 2:43 pm
Reply to  Victor Robles

Super beast! Nice work, Jeremy! This is the fastest I’ve seen all day.

Jeremy R
Jeremy R
March 24, 2015 4:14 pm
Reply to  Michele Vieux

Thanks, but Forrest and Trine just smoked me! Those two are super beasts!

Jon S
Jon S
March 24, 2015 9:52 am
Reply to  Jeremy R

Nice work Jeremy! 8:58 is really fast!

Victor Robles
Victor Robles
March 24, 2015 7:48 am

A: 154 reps
Subbed muscle ups for strict pullups

B: 14:10
50# kb

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Michele Vieux
March 24, 2015 2:42 pm
Reply to  Victor Robles

Awesome, Vic!

JP
JP
March 24, 2015 6:18 am

Active recovery day for me this morning.
Light 2k row followed by 15-20 mins of hip mobility work & voodoo floss on knees & hamstrings.

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Michele Vieux
March 24, 2015 6:23 am
Reply to  JP

I love voodoo floss!

Greg
Greg
March 24, 2015 8:43 am
Reply to  Michele Vieux

Brian just got some of this for us. Any sites to use for tips on how we can use this?

JP
JP
March 24, 2015 11:03 am
Reply to  Greg

There are several videos demonstrating use of Voodoo Floss on the Mobility WOD website. That’s what I’ve been using as a guide.

Greg
Greg
March 24, 2015 5:14 am

A. Subbed ring dips for muscle ups: 13/9/8/8/8 = 46
Pushups: 21/13/12/12/12 = 70
T2B: 13/11/10/10/10 = 54
B. 11:44 Rx – those were heavyyy!

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Michele Vieux
March 24, 2015 6:23 am
Reply to  Greg

Great job! How was it combining the ring dips and push-ups? Looks like your numbers stayed the same after the first round.

Greg
Greg
March 24, 2015 8:42 am
Reply to  Michele Vieux

It was tough! Yes, I tried to keep it consistent after the first round!

Victor Robles
Victor Robles
March 23, 2015 10:44 pm

What’s a good sub for muscle ups? I can do them but since I started working out at my loc Y there aren’t any rings. I do have acces to a bar for pullups.

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Michele Vieux
March 24, 2015 6:22 am
Reply to  Victor Robles

You could do any of the following:
Strict Pull-Ups or CTB
-or-
Any gymnastics or bodyweight movement you want to work on like pistols, box jumps, double-unders, etc.

Victor Robles
Victor Robles
March 24, 2015 8:47 am
Reply to  Michele Vieux

thanks Michelle! went for the strict pullups

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