8
Mar
WOD – Wednesday, March 9, 2011
Warm-up:
3 rounds or 10min
200m run/row
15 squats
10 situps
5 pushups
(not for time just nice and easy)
PVC pass throughs
Skill:
Muscle Ups and variations of subs and scales for it
Bar Muscle-up [wmv]
Muscle-up/False Grip Demo [wmv]
Muscle-Up Progression, Jeff Tucker (CFJ Preview) [wmv][mov]
30 Butterfly Muscle-ups for Time, Mizar Fuentes [wmv][mov] *** very cool***
WOD:
30 Muscle-ups for time
[prevpost=4951]
Shane: 9:17, Andy: 7:54 (false grip, bent elbows, feet on ground), Donovan: 18:10 60 jumping MU’s, Trey: 10:03… 60 Bar MUs with 24″ box, Justin C: 25:22 PU + JRD x120
*as you can see depending on what you pick to sub and scale, you will have a very different experience from everyone else*