A.
Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds
A. Bryan – Low ring muscle-up progression x 4, wall runs x 10 shoulder taps, alternating pistols x 20 reps.
B. Bryan – 115# barbell row vs. row. Row: 30, 30, 28. Dips: 21, 19, 18. Burpee box jump overs: 15, 15, 15.
A: 3 reps / 3 / 3 @ 1 MU = 4 Ring Rows + 4 Ring Dips
10 / 10 / 10 Handstand Wall Runs
20 / 20 / 20 Alternating Assist Pistolet
B: 30 / 25 / 24 @ 16 kgs KB Swings
14 / 12 / 12 Ring Dips
15 / 14 / 14 Burpee
A. Mu-7,7,6
Shoulder touches
Pistols-17,16,16
Kept all to :45 seconds
B.row-35-35-36
Ring dips-24-22-21
Bbjo-18-17-14
Started on bbjo three people one rower
A. MU 9, 8/1, 6/2. HSW broke once on 1st round. 20 Pistols each round.
B. 272 RX. Row 34, 31, 32. RD (low rings) 41, 37, 36. BBJO 20, 20, 21.
Working a day behind–
A. Finished in 21:20
-Ring MU: 4,3; 3; 4
-Handstand Walk: Complete (2-4 steps at a time)
-Alt. Pistols: 16 (w/BW) x 3 sets
B. DNA (out of time and energy)
A. Did candle sticks x3/ pullsx4 +dips x4
HSW-1 rnd UB
Pistols- 20 ea. Rnd, added 15# on last round
B. Subbed DU for row-139/92/118
Dips-19/14/21
Burpees- (no box) 23/26/25
Awesome! I did just burpees too – man that added up!
A: bar mu with bar at hairline. These have become effortless, so hopefully this will translate well as I get the bar higher. The first pull is rough for me getting myself high enough on the bar. I had been stuck on 4 handstand steps for ever…got 5 today! (Barely…but my hand moved before my feet hit the ground…so I’m counting it!!! Did overhead pistols with a 15# bar. Overhead position is tough for me pistols are easy…so I combined the 2 🙂 B: And omg…I muffed up the wod again! My class was doing fight gone bad, so I… Read more »
I actually almost did that too!
A) MU x 5, worked on HS hold away from wall but used wall as support, 20 pistols w/10# plate (helps me get down)
B) row: 33/35/34 (lowered damper a tad for round 2 and 3, dips (32/26/22) used regular height (not muscle up height), burpee box jump over: 17/16/17
Nice work, Michael!
Thanks Michele!
A) MU x 6, 30 HS wall runs, 20 pistols (x3)
B) 27 cals, 15 dips from MU, 10 bbjo (x3)
Nice work!
A) MU progression from low rings + dip, handstand walks @ 20-25 feet x 2, pistols x 20-30.
B) Row 25/25/26 cals; ring dips 18/16/15; bbjos 15/16/15.
Great day!
Much better than yesterday! ?
A. Muscle Ups: 8/8/8
Did Walk walk x2 then 30 shoulder taps
Pistols x 20 (still need about a half inch heel raise, working that mobility!)
B. Row 35/31/30 calories
Ring Dips from Muscle up: 35/34/31
BBJOs: 13/13/15…these were tough today
Awesome job!
Modified for my hip and knee and also for the limited equipment and space in my parents’ basement.
A.
Turkish Get-Ups x 3 each side w/ 25# (this was the heaviest there was)
Push-Ups x 15 @ 20X0 (no wall space for shoulder taps)
Ab Wheel Roll-Outs x 10 @ 2020
B.
Burpees x 26, 27, 29
V-Ups x 38, 34, 28
Modified Muscle-Up Using a Total Gym x 32, 24, 28
A few days ago: E3MOM for 36 min – 1. 35 cal row: under 2 min every time 2. 25 DU’s (I have trouble getting many unbroken after I’m breathing hard), 10 HS negatives @ 3 sec tempo down (only 10 bc they take longer obviously) 3. 400 m run: under 2 min each time 4. 15 t2b off floor (ripped hands), 15 PP (65#) Scaling was perfect as I hit 2 min each time. Felt a tinge/tightness in my back on left side with t2b. Just saw chiro yesterday. I see him monthly for hamstring issues, a tilted pelvis… Read more »
A) did scaled options as not got MU. Couldn’t stand up from candlestick until last 1 in final set! Didn’t have any matting to try and elevate me to make it easier. Found it impossible to do a handstand against the wall then walk sideways along the wall, simply could not move my hands – lack of confidence but also strength. So just practiced free standing handstands. Managed 16 pistols each set but last set went over time by 5 seconds to finish them. All of this really made my back ache B) really unlike me I started this then… Read more »