Muscle Up Biathalon

Jul 30th, 2014

Category: Competitor

Muscle Up Biathalon

Quigs... so mean.

Quigs… so mean.

Warm-up
20 shoulder taps
Run a loop
20 shoulder taps

Skill/Gymnastics
1. Handstand walk
Games- work on 50ft unbroken with turn around
2. Muscle-up efficiency- linking reps

WOD
“Muscle up Biathalon”
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Regional- 14-10-8 Muscle-ups
Open- 9-6-3 Muscle-ups or 25-20-15 Chest to Bar pull-ups

*Each time you break the muscle ups you must complete a 200m penalty run.

Ca$hout
3 Rounds
20 GHD sit-ups
10 Weighted Hip extensions

DISCUSSION 11 Comments

  1. Manny Rodriguez 07/31/2014 at 10:07 am

    17:25 regional

  2. Marc Piccuirro 07/30/2014 at 3:19 pm

    I will be doing this tmrw morning. And I’m going Rx even if it kills me/my hands. why? Bc I’d love to see just how sick these games competitors are.

    Nice work today, all

  3. biscoe 07/30/2014 at 3:13 pm

    13.35 @ open w/ mups

  4. alden 07/30/2014 at 1:54 pm

    my MUPS are garbage…
    17:21 open with 10 penalty runs. ha, I suck

  5. Crowley 07/30/2014 at 1:09 pm

    handstand walks went well, mu’s not so much
    23:30 @regionals – 7 penalty runs
    ditto to what Mullins said, I raided the band-aids before I left CFS

  6. Mullins 07/30/2014 at 12:48 pm

    Fell into the wall a couple of times on hand stands.
    19:05 @ Games
    Fist bumps instead of handshakes at meetings this morning.

  7. Mike Quigley 07/30/2014 at 11:37 am

    sweet picture. I’m going to photoshop another plate on each side.
    got 25′ on a handstand walk – happy about that.
    WOD was 18:37 at Open with CTB (25/20/15). Spent a lot of time in the driveway this morning.

  8. Shane Callaghan 07/30/2014 at 10:54 am

    11:01 @ Regionals
    Should’ve done Rx..

  9. Shane Callaghan 07/30/2014 at 12:06 am

    WOOOOO!!!