If you cannot do a muscle-up work through the progressions then: 10 rounds for time: 5 Strict Pull-ups 5 Ring-dips
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Achieving the Muscle-up from Patrick Cummings on Vimeo.
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.
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.
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.
Sorry to hear you’re a little sick Kala – hope to see you back in the box soon!
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)
amberley pedro: 28.40rxd (pretty happy to get a time first go)
Top job – result of the day!