Box Jumps, Bar Muscle Ups and Rope climbs…ooh my!

Natalie will be running half hour massage deals @ $45 for the months of January and February.ย  Click on this link, also found on the right side of the page, to schedule.

Rope Climb
Bar Muscle-up

5 Rounds
15 Box Jumps (30,24)
10 Alternating Pistols
5 Bar Muscle-ups
1 Rope Climb

L3- 2 Bar Muscle ups
L2- 10 Chest to bar pull-ups, (24 20)
L1- (24,20) 10 reg pull-ups, Pull to standing, (24,20)


  • Micah Risk-Uspensky

    12/12/2012 @ 9:41 pm

    Holy shit, THAT WAS SO MUCH FUN!!
    Time: 19:14. Scaling: pole-assist (what can I do about lack of balance doing unassisted pistols?), R+B band C2B.

    • Goose

      12/13/2012 @ 2:10 am

      Pistols are all about single leg balance, stability and flexability. Working on controlling yourself down slowly with as little assistance as possible is the best way to get better. Lunges and other single leg work will also help a lot in perfecting those pistols.

  • jason barrow

    12/12/2012 @ 1:54 pm

    Have to be at work tonight so I hit up the 7am. If there was a special membership tier where pistols would not be programmed for you I would throw down for it in a second.

    WOD: 22:35
    Scaling: Pole-Assistols (trademark shamon), 2 bar MU’s instead of 5

Comments are closed.