WOD: Tuesday

30 muscle-ups for time.

If you cannot do a muscle-up work through the progressions then:
10 rounds for time:
5 Strict Pull-ups
5 Ring-dips

Post time to comments.

Achieving the Muscle-up from Patrick Cummings on Vimeo.

5 Responses

  1. Hi folks…
    Just letting you know, I’m fluing it up at home. Brought a bug back from my trip to Melbourne. Hope to be back Thursday! See you all soon.

    1. Sorry to hear you’re a little sick Kala – hope to see you back in the box soon!

  2. WOD results:

    6.15am:
    10 rounds for time:
    5 Strict Pull-ups
    5 Ring-dips
    Matt: 7.30 rxd
    DJ Dave: 6.01 rxd
    Lisa.N: 8.11 (blue/purple)
    Shaun: 7.04 (green/toes)
    Slayer: 11.24 rxd
    Phantom: 11.29 rxd
    Liv: 7.30 (purple)

    30 Muscle-ups for time:
    Julian: 21 Muscle-ups 10 minutes
    Drum: 3.16 rxd PB
    Russ: 6.23 rxd PB

    7.30am:
    21-18-15-12-9 rep rounds for time of:
    50kg Power Snatch
    Wall ball, 10kg
    Knees to elbows

    Drum: 16.05 rxd
    Chops: 25.04 (45kg)
    Russ: 30.30 (40kg)

    5pm:
    10 rounds for time:
    5 Strict Pull-ups
    5 Ring-dips
    Brad: 8.05 (green/purple)
    Sonya: 11.38 (purple-green/purple)
    Jane: 9.33 (green/purple)
    Kate: 11.35 (purple/orange)

    30 Muscle-ups for time:
    Cam: 8.15 (jump)
    Nikki6: 5.03 (jump)
    Stevo: 5.10 rxd
    Le’Roy: 4.47 (jump)

    Commando Met-con:
    Phantom
    Slayer
    Slats
    Bags

    6.30pm:
    10 rounds for time:
    5 Strict Pull-ups
    5 Ring-dips
    Kate.B: 7.49 (green/green)
    Tania: 9.37 (green/purple)

    30 Muscle-ups for time:
    Big Wave: 5.09 (jump)
    Razor: 5.38 (jump)
    Sam: 4.41 (jump)