Muscle Up Biathalon
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
17:25 regional
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
19:21 Rx
Went 8-6-4, 7-5-3, 7-5
No rips!
13.35 @ open w/ mups
my MUPS are garbage…
17:21 open with 10 penalty runs. ha, I suck
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
Fell into the wall a couple of times on hand stands.
19:05 @ Games
Fist bumps instead of handshakes at meetings this morning.
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.
11:01 @ Regionals
Should’ve done Rx..
Great job G.I Joe
WOOOOO!!!