April 26, 2013

Friday 130426

Five rounds for time of:
7 Muscle-ups
Run 400 meters

Post time to comments.

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2013 Reebok CrossFit Games Regional Director meeting.


"Cooking With Kids: Steamed Kale" with Lanette Doran, CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at April 26, 2013 5:00 PM
Comments

Whose got two thumbs and can't do muscle ups??? This guy! Look like Pullups and ring dips it is.

Comment #1 - Posted by: Klinton at April 25, 2013 5:12 PM

Pullups + ring dips = muscle up if I cant do a muscle up?

Comment #2 - Posted by: Rulon at April 25, 2013 5:19 PM

@Rulon - 4 pullups and ring dips per MU

Comment #3 - Posted by: Mel/40m/5'10"/180 at April 25, 2013 5:24 PM

Woohoo...I've been waiting for a muscle up workout, I did my first muscle up about 3 weeks ago...lets do this!!!!

Comment #4 - Posted by: Cody at April 25, 2013 5:39 PM

Yeah 3 pullups + 3 dips or you can scroll down a ways and find a good video of mu progressions from a few weeks ago.

Comment #5 - Posted by: tylar at April 25, 2013 5:44 PM

Wingate test?

Comment #6 - Posted by: Mfos at April 25, 2013 6:55 PM

Was Dave Castro crouched over a trap bar in that video?

Comment #7 - Posted by: Nate at April 25, 2013 7:18 PM

My gym doesn't have rings, so I always do the 3 pu + 3 dips, so that's 105 each? Yikes!

Comment #8 - Posted by: JR at April 25, 2013 7:28 PM

Subbed chest-to-bar and dips. Did not do 3 for every 1. That's absurd. Also added an extra round.

Six rounds for time of:
7 C2B pull-ups
7 dips
Run 400 meters

13:36.

Cash-out was power cleans. 5 x 65 pounds. 10 x 95 pounds. 5 x 115 pounds. Skill work was double-unders.

Comment #9 - Posted by: G at April 25, 2013 7:47 PM

As a Dad with 2 young daughters, I really liked the cooking video. Thanks!

Comment #10 - Posted by: Graham Doody at April 25, 2013 8:04 PM

What is an appropriate bar muscle up sub ratio? 1:1, 2:1? Thanks.

Comment #11 - Posted by: Dan at April 25, 2013 10:01 PM

Bar muscle ups

Comment #12 - Posted by: Isaac at April 26, 2013 12:48 AM

M/47/180

16:42

Comment #13 - Posted by: Cosmo at April 26, 2013 2:22 AM

M/21/6'/220

5 rounds:
3 pull-ups + 6 push-ups subbed for muscle up
(I maxed out over head press yesterday so dips were a no go)
400m run

12:58

Comment #14 - Posted by: R.I.P. Milton Friedman at April 26, 2013 4:11 AM

5 RFT:
14 Seated Muscle-ups
400 meter Run

21:16

Comment #15 - Posted by: Joe Northside m/34/70"/210 at April 26, 2013 4:49 AM

Too bad I didn't see the comments first. Didn't have rings so subed pullups and dips (each to 7).

5 Rounds:
7 Pull ups
7 Dips
.25 mi run

~19 minutes

M/44/200/5'8"

Comment #16 - Posted by: John at April 26, 2013 5:09 AM

15:39

M/31/215/6'4"

Comment #17 - Posted by: James at April 26, 2013 5:34 AM

21:44
Assisted MUs from knees

Comment #18 - Posted by: Kristina F/29/5'2"/118 at April 26, 2013 5:37 AM

OH, to have one's own name plate on a Crossfit rack. What an honour!

Comment #19 - Posted by: MDMelissa at April 26, 2013 5:39 AM

22:01 rx 26/m/220/6

Comment #20 - Posted by: dieterb at April 26, 2013 5:39 AM

16:41 - with subs for muscle-ups - hopefully for real next time

Comment #21 - Posted by: AJ at April 26, 2013 5:39 AM

M/26/170/5'10"
Rx'd 12:20

Comment #22 - Posted by: John L. at April 26, 2013 5:59 AM

19.25 min scaled mu to bar mu

Comment #23 - Posted by: Nakko at April 26, 2013 6:12 AM

M/31/179/91

15.30

Comment #24 - Posted by: Tim at April 26, 2013 6:22 AM

M/22/190

RX @ 21:55

-400m on treadmill

Comment #25 - Posted by: Tim at April 26, 2013 6:49 AM

17:35 using bar instead of rings for MUs, failed on 3 of the MUs. Probably did more than 400m since it was a soccer field. Also had to drag my dog on the 400s which kept it interesting when she tried to lunge at other dogs twice her size.

Comment #26 - Posted by: M/36/5'11"/177 at April 26, 2013 7:08 AM

13:18

Comment #27 - Posted by: JTJ/M/29/160 at April 26, 2013 7:17 AM

24:36
14 ring Pullups & dips

Comment #28 - Posted by: Johnh 44/205 at April 26, 2013 7:27 AM

F/25/5'5/140

25:00
Sub MU with burpee pull-ups
The track was upstairs and weight room down stairs, that's my justification for such a long time :)

Comment #29 - Posted by: Danielle at April 26, 2013 8:09 AM

Any advice on drills to work towards a bar muscle up? Don't want to have to sub forever.

Comment #30 - Posted by: matt at April 26, 2013 8:09 AM

5 RFT:
Run 200m,
Pull ups x7,
Run 200m,
Handstand Push ups x7,

16:09 min

Felling so weak.

Comment #31 - Posted by: Daniel at April 26, 2013 8:12 AM

17:46 Rx'd

400's cross-country behind barn on beautiful upstate NY day!

Comment #32 - Posted by: james.patrick [M/51/66"/135] at April 26, 2013 8:20 AM

subbed 3 pullups + 3 dips for 1 muscle up

21:08

Comment #33 - Posted by: DLong (M/37/5'10"/185) at April 26, 2013 8:22 AM

15:45 Rx'd

MUs went: 7/7/7/6+1/4+2+1

Comment #34 - Posted by: Bill M. m/48/5'3"/135 at April 26, 2013 9:19 AM

Did 3-3 pull ups and dips 7 sets each round and subbed 2 min jump rope for run 20:00

Comment #35 - Posted by: Ryan Rankin at April 26, 2013 9:26 AM

Did not finish.

Really struggled with the muscle ups today. Seemed like I was missing more the getting. Decided to cut it off, and live for another day.

Nice job Bill M.

Comment #36 - Posted by: Kevin C. (M/54/5'11"/175) at April 26, 2013 9:47 AM

7 pull ups, 7 dips
And the run
18:13
23/M/6'5"/190

Comment #37 - Posted by: Mitxel at April 26, 2013 9:55 AM

Porch
3 rounds FT: 7 muscle-ups (sub'd 3 PUs and 3 Dips for 1 MU) , 400-meter run

17:52

Comment #38 - Posted by: murphinator - M/5'10"/185/38 at April 26, 2013 10:18 AM

16:15 as rxd

Comment #39 - Posted by: Jake Kiddoo at April 26, 2013 10:21 AM

M/36/5'7"/180

22:50min

1MU = 2 PullUps + 2 Dips

Comment #40 - Posted by: Vladimir at April 26, 2013 10:21 AM

27:56 Rx'd

Comment #41 - Posted by: CRF M/29/6'0/222 at April 26, 2013 10:24 AM

14:24 as rxd

Comment #42 - Posted by: Andre Crews M/26/180/5'10" at April 26, 2013 10:34 AM

17:33
at the box, 400 meter is close to 15 second long. i flew through the muscle ups and number 35 took me a minute and a half.

Comment #43 - Posted by: Mike Bunce M/25/205/5'10'' at April 26, 2013 10:50 AM

40 lbs bulgarian bag during run.
21:52

Comment #44 - Posted by: Bnbaucom at April 26, 2013 10:56 AM

12:02 did bar muscle ups all 5 rounds

Comment #45 - Posted by: Jared at April 26, 2013 10:58 AM

12:59 as rx

Comment #46 - Posted by: James M/30/5'7"/155 at April 26, 2013 11:03 AM

M/24/5'10"/175

Five rounds for time of:
5 bar Muscle-ups
Run 460 meters (Each lap is 230 m at my gym)

18:04

Comment #47 - Posted by: T. Swihart at April 26, 2013 11:22 AM

Day 361
M/46/6'0"/195
Barbell Complex warm-up
Buy-in: Power Clean 5x3 reps @ 185#
WOD: Subbed 3 pull-ups + 3 dips / 1 MU
Time - 26:30
Transition time to move across gym from pull-up bar to dip bar took a toll on time as did swipe card access into and out of building and back to gym, but it was too nice outside to stay in and run on a treadmill.

Comment #48 - Posted by: fargingbastige at April 26, 2013 11:30 AM

M/23/5'11"/183.4

20:24.1 RX'd

treadmill, which I think slowed me down tremendously, including the last set of MUs. Busted a callous on the 5th one, causing me to prevent bleeding on everything.

Comment #49 - Posted by: Miles Forks at April 26, 2013 11:35 AM

2013-04-26: 16:09 (2:42-3:37)

Comment #50 - Posted by: gs at April 26, 2013 12:03 PM

M/35/185/5'7"
RX 1758

Comment #51 - Posted by: mafioso at April 26, 2013 12:05 PM

12:21 bar MUs

Comment #52 - Posted by: Adam W at April 26, 2013 12:27 PM

36/m/67"/172 (yikes!)lbs

12:48 as rx'd

Comment #53 - Posted by: Carl H at April 26, 2013 1:12 PM

15:39 as Rx'd

Comment #54 - Posted by: Jetté 43/M/5'11"/175 at April 26, 2013 1:26 PM

Subbed 3x3 pull and dip for the muscle ups.
33:17 -- no excuses, just bad time.

Anyone else start getting taunted by Pukie?

Comment #55 - Posted by: Matt von Funnyname at April 26, 2013 1:32 PM

been working my muscle ups for a while... used resistance bands to assist on a bar. 20:50

Comment #56 - Posted by: Dan at April 26, 2013 1:35 PM

15.12 RX

Comment #57 - Posted by: dh at April 26, 2013 1:41 PM

m/45/5'6"/140

22:57

Comment #58 - Posted by: duane at April 26, 2013 1:47 PM

Five rounds for time of:
Run .25 mi.
21 pullups
21 dips
25:35

Comment #59 - Posted by: scfd1_9607 at April 26, 2013 1:48 PM

As Rx: 15:35

M/168#/6'/39yrs

Comment #60 - Posted by: britishfireman1 at April 26, 2013 1:55 PM

Five rounds for time of:
3/1 Substitution
Bike (Fixed Gear) 1/2 mile
27:30
M/55/6’/210

Comment #61 - Posted by: Pete In Sun City at April 26, 2013 2:15 PM

15:53 rx. First 14 mu's strict last 21 kipping

Comment #62 - Posted by: jack m/31/5'11/165 at April 26, 2013 2:38 PM

15:23

muscle ups are hard.

Comment #63 - Posted by: patchkey m/29/155/5'9" at April 26, 2013 2:53 PM

5rounds of: scaled
12 pull-ups
12 dips
400m run
Time: 20:00

Comment #64 - Posted by: Noah at April 26, 2013 2:59 PM

5 rounds
21 pull ups/21 ring dips (sets of 3)
400 meter row

20:18

Overhead Squats 1-1-1-1-1 (135lb, 141lb, 146lb, 155lb, 161lb)

M/52/193lb

Comment #65 - Posted by: Mazz at April 26, 2013 3:02 PM

M/36/5'4"/143lbs
As RX'd
13:25

Comment #66 - Posted by: Matt Burritt at April 26, 2013 3:22 PM

12:45 Full RX From CrossFit RSX Longwood Fl. Fun Wod!

Comment #67 - Posted by: Jay Mav Hunter at April 26, 2013 3:51 PM

m/42/5'10"/185#
17:06 RXd
CrossFit Veritas Graham, Texas

Comment #68 - Posted by: dfw at April 26, 2013 4:21 PM

15'13 doing jump muscle up

Comment #69 - Posted by: Eduardo P Junqueira at April 26, 2013 4:33 PM

M/5'7"/170/32

14:08 min Rx'd

Comment #70 - Posted by: Ryan F at April 26, 2013 4:40 PM

16:57 Rx

M/CA/180
Crossfit Solano Regional Team Member
NorCal Division

Comment #71 - Posted by: Davey Grimes at April 26, 2013 4:55 PM

M/26/5'8/165#

20:20 as RX'd

First time doing more than one or two muscle ups at a time. first set was really slow, but they got better with each set. Awesome workout.

Comment #72 - Posted by: Cooper at April 26, 2013 5:35 PM

Ryan 20:08

4 rounds, 400 m run, 1 rope climb, 14 pushups
Tara 12:29
Murley 12:40
Meghan 14:14
Ricky 13:19
Aaron 13:34
Mrs. Pip 14:49
Mama V 14:52 (15# press)
Katie 5:18 (2 rounds)
Syd 10:48 (3 rds)
Lil Kim 12:58
Mrs. Carey 15:49
Jamie 15:36
Bubs 7:19 (25# press - 2 rounds)
Megan 16:55
Kyle 17:20
Heather 18:43
Wendy 18:09

Comment #73 - Posted by: Champions Club at April 26, 2013 5:39 PM

17:46
m/29/158

Comment #74 - Posted by: Gregory Partisnevelos at April 26, 2013 5:43 PM

14:32

3 pull ups, 3 bench dips for each muscle up. Runs on the elliptical.

Comment #75 - Posted by: Carole (F/54/5'6"/135) at April 26, 2013 5:46 PM

m/43/5'8"/180

5 rounds
21 ring dips
21 pull ups
400m run
playing catch with my son

37:27

Comment #76 - Posted by: Mike Andridge at April 26, 2013 5:46 PM

M/5'6"/169/21

Five rounds for time of:
7 Dips
7 Pull-ups
Run 400 meters

12:49

Comment #77 - Posted by: Patrick Leonard at April 26, 2013 6:06 PM

18:25
Five rounds
7 Muscle-ups (prog)
indoor cycle 2000m

Comment #78 - Posted by: lucio1928,M/41/184cm/96kg at April 26, 2013 6:30 PM

5 rounds:
400 meters
14 pull ups
14 dips
20 minutes

Comment #79 - Posted by: Bill at April 26, 2013 6:52 PM

As rx'd 18:16.

Comment #80 - Posted by: Kurt M/39/185 at April 26, 2013 7:10 PM

17:48 jumping muscle ups

Comment #81 - Posted by: Matt m/30/165/5'9 at April 26, 2013 7:10 PM

Praus

Dips&Pullups f/ muscleups

2/5 WOD 18 min 01 sec

Comment #82 - Posted by: Praus at April 26, 2013 7:12 PM

21:00. Subbed 3:1 pull-ups/dips(unbroken). Still can't do a muscle up!

Comment #83 - Posted by: Rowan M/48/5'5"/154 at April 26, 2013 7:16 PM

28:58

Subbed 21 pull-ups + 21 dips for 7 muscle-ups

Comment #84 - Posted by: Brett (24/M/188cm/77kg) at April 26, 2013 7:23 PM

Five rounds for time of:
21 pull ups
21 dips
Run 400 meters

24:44 (pr)

Comment #85 - Posted by: coyo at April 26, 2013 7:35 PM

F/42/127/5'9"

25:21

sub 3 PU+3 dips for each MU. That's a lot of pull ups-ugh

Comment #86 - Posted by: Trina at April 26, 2013 7:45 PM

M/40/72"/190

Subbed 3 pull-ups and 3 push-ups for each muscle up
Subbed 200 single infers for 400 meter run (rainy day)

22:44

Comment #87 - Posted by: Mike at April 26, 2013 7:49 PM

33/164/5'7"/m
Subbed 4 chest to bar pull-ups and 4 dips for 1 mu
5 rounds:
7 mu's
400 m run
37:21

Comment #88 - Posted by: Marty at April 26, 2013 7:56 PM

Subbed 75 tuck jumps for 400m run

Five rounds for time of:
7 Muscle-ups(from knees)
75 tuck jump

28:26

Comment #89 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at April 26, 2013 7:58 PM

11:27 rxd

Comment #90 - Posted by: aermio m/34/5'7/160 at April 26, 2013 8:31 PM

14 min flat

Comment #91 - Posted by: Andrew at April 26, 2013 8:35 PM

17:36 as rx m/37/175/5'9

Comment #92 - Posted by: Craig hicks at April 26, 2013 8:53 PM

male, 40 yo, 151#, 68"

5 rounds
7 pull ups
7 dips
400 m run
time: 13:05

Comment #93 - Posted by: Karl at April 26, 2013 11:32 PM

rx'd 16:17

Comment #94 - Posted by: Siddhartha SIngh at April 26, 2013 11:34 PM

Sub'd 3 n 3 for 1 - 24:36 nice sweat.

Comment #95 - Posted by: JBR M/37/5'9"/168# at April 27, 2013 1:27 AM

13:59
Treadmill in basement, MU in garage.
1st 3 sets of MU unbroken, last 2 broken.

Comment #96 - Posted by: ART/M/44/5'5"/150 at April 27, 2013 4:36 AM

27:04 subbed 3 pull-ups and 3 ring dips for muscle ups. Runs on treadmill

Comment #97 - Posted by: Pond m/33/195#/74 at April 27, 2013 5:46 AM

M/34/5'7"/196lbs

Subbed 3 pull-ups and 3 dips for each muscle up
400M run
(5 rds.)
15:17

COP DPC-A, Afghanistan

Comment #98 - Posted by: Kris at April 27, 2013 5:51 AM

Buttercup

3 rounds
7 muscle-up progressions
400-meter run

14:25

Comment #99 - Posted by: Beaux at April 27, 2013 6:00 AM

34:17

Comment #100 - Posted by: BW at April 27, 2013 6:55 AM

38/m/174
Rx 18:32

Comment #101 - Posted by: ffkwill at April 27, 2013 7:45 AM

3rft-10:50 subed rowing

Mo-3rft-18:27 subed rowing and pull-ups/dips
Cos

Comment #102 - Posted by: Jtoops at April 27, 2013 9:00 AM

32:50

Comment #103 - Posted by: myles456 at April 27, 2013 10:10 AM

45/m/176cm/74kg

As rx'd

14:44

round 1 in 2:24

Comment #104 - Posted by: Memuc at April 27, 2013 10:58 AM

Scaled to 3 MUs for each round. Couldn't get to 7 quick enough today and it wasn't going to be a metcon.

18:40

M.39.175.5'10" - UK

Comment #105 - Posted by: Dom H at April 27, 2013 11:11 AM

14:55
Accidentally did runs then muscle ups in a round though

Comment #106 - Posted by: Edwards M/16/5'11/175 at April 27, 2013 12:04 PM

m/43/164
16:52 as rx'd

Comment #107 - Posted by: Seth H. at April 27, 2013 2:52 PM

Scaled to 4 MUs for each round - right should issue

17:34


Thanks

Comment #108 - Posted by: mikeyb m/52/184 at April 27, 2013 3:10 PM

M / 39 / 181
Sub 3 pull-ups/3 dips
19:08

Comment #109 - Posted by: Bob D at April 27, 2013 4:01 PM

41:01 w/ 5 sets 7 pull ups, 7 ring dips. 1k row wu 4:06. abmat x 20 after.

Comment #110 - Posted by: kevin o at April 27, 2013 4:55 PM

18:38 bar muscle ups and treadmill.

Comment #111 - Posted by: Eric R -32/5'10"/190 at April 27, 2013 7:00 PM

17:37 as rx'd

Comment #112 - Posted by: phill 37°21'41"N 118°23'43"W at April 27, 2013 8:55 PM

M/24/6'2/195/4+months XP

~44:00 RX'd

Gym doesn't have enough room to do kipping Muscle-ups - trust me, it's a weird setup - so I did them all strict. Doing this will tire you out more than you'd think!

Comment #113 - Posted by: AJX at April 27, 2013 9:25 PM

18:09 as rx'd
Transitions were slow, having to go from the pool deck to the inside of the gym, to the parking lot to run.

Comment #114 - Posted by: MAGNUS M/27/5'8/160 at April 27, 2013 10:11 PM

14:39 Rx'd

Comment #115 - Posted by: Brent Osborne at April 27, 2013 10:16 PM

17:19 as rx'd. This one from scaffolding and running around a NYC block @ 63/lex.

Comment #116 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at April 28, 2013 5:14 AM

26:36
Subbed mu with dips and pu x 3

Comment #117 - Posted by: Ramsey at April 28, 2013 5:34 AM

As RX'd
15:30

Comment #118 - Posted by: Justin P. at April 28, 2013 10:55 AM

16:13

Comment #119 - Posted by: mlt at April 28, 2013 11:04 AM

M/31/185/5'9

21:11. Did it RX. I should've ran faster!!!

Comment #120 - Posted by: David D at April 29, 2013 5:52 AM

3 Rounds....
Row 400 M
15 Dips
10 PullUps
9:26
Need to do 5 rounds next time.
Then 50 weighted sits.

Comment #121 - Posted by: dyagg at April 29, 2013 9:42 AM

M/30/5'9"/204

28:38 subbed pull-ups and dips x3

Comment #122 - Posted by: Boggs at April 29, 2013 9:58 AM

20 pull ups
20 dips
400m Run

33:07

Comment #123 - Posted by: Scott at April 29, 2013 10:58 AM

17:09
Subbed pull ups and dips for muscle ups
Worked out with deny

Comment #124 - Posted by: jay at April 29, 2013 3:43 PM

22:46, only 4 rounds. Had to do 21/21 pullups/ring dips and 500m row for run at st. 8. Messed up and started wit the row.

Comment #125 - Posted by: ScottMacArthur at April 29, 2013 5:11 PM

subbed 7 chest to bar pullups and 7 dips

19 minutes

Comment #126 - Posted by: ScooteR at April 29, 2013 5:35 PM

Jeff @ 2.0
13:49
mu unbroken no false grip. Had to run slow to stay unbroken and then sprint the last run.

Comment #127 - Posted by: Jeff & Charity Vale @ CF Snohomish at April 29, 2013 7:50 PM

M/39/69"/180#
RX'd: 14:13
Great WOD!!!

Comment #128 - Posted by: Shawn L at April 29, 2013 9:37 PM

2 rounds

10:30

Comment #129 - Posted by: Manchild at April 30, 2013 5:54 AM

25.30. 2 rounds rx. rest 7+7.

Comment #130 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at May 1, 2013 10:23 AM

5 Rounds of:

7 Bar Muscle Ups
Run 400 Meters

10:45

Comment #131 - Posted by: AO at May 1, 2013 3:36 PM

5 rnds: 7 bar muscle-ups
Run 400m
13:14

Comment #132 - Posted by: Sutton Ward at May 2, 2013 3:49 AM

rx 13'05

Comment #133 - Posted by: Ludo at May 2, 2013 6:03 AM

28:30. First round did jumping muscle ups. Then did 14+14 on the rest of the rounds.

Comment #134 - Posted by: Drewski at May 2, 2013 6:12 AM

M/33/5'7"/168
RX 22:28

Comment #135 - Posted by: Mark S. at May 2, 2013 6:32 AM

4 rds as rx 24:45
M/29/5'9/160
cambrige wi

Comment #136 - Posted by: m clemens at May 2, 2013 9:01 AM

Five rounds for time of:
Run .25 mi.
21 pullups
21 dips
19:34

Comment #137 - Posted by: scfd1_9808 at May 2, 2013 9:26 AM

m/39/5'9/178
CFWU-2. Superman. Burgener, DU. No dips 2nd.
Done after evening coaching session.
16:02
MU better when I got good kip & brought rings together at chest after pull. Runs decent for me, but still need to go much faster.

Comment #138 - Posted by: jrm at May 3, 2013 7:13 PM

as rxd @ HCHS

15:59

Comment #139 - Posted by: Ferb 180# at May 8, 2013 5:34 AM

18:09 rx

Comment #140 - Posted by: fathertyme 35/m/6'/175# at May 9, 2013 5:03 AM

17'17"

Comment #141 - Posted by: RAD at May 12, 2013 3:38 PM

subbed 21 dips and 21 pull ups for muscle ups:
29:27

Comment #142 - Posted by: John at May 13, 2013 12:44 PM

subbed 21 dips and pull ups for 7 muscle ups. Ran on very tight cornered track, 13 laps per mile...that's my excuse: 29:27

Comment #143 - Posted by: John at May 13, 2013 12:46 PM

Buy In:
800m Run
3Rounds
Samsung Stretch
10 OH Squats
10 Push-ups
10 GHD Sit-ups
10 Back extensions

Then,
Five rounds for time of:
5 Muscle-ups
Run 400 meters

15:59

Cash out:
800m Run
Stretching

Comment #144 - Posted by: vic* at May 13, 2013 6:15 PM

Muscle-ups were strict, no kip.

Comment #145 - Posted by: vic* at May 13, 2013 6:18 PM

52/m/185

Stairs vs run. 1/3/5 did subs,(3-1) 2/4 M/U's. 30:09

Comment #146 - Posted by: denob at May 17, 2013 7:31 AM

1 strict neutral grip pullup + 1 dip per mu
runs on treadmill

22:38

m/42/5'8/240

Comment #147 - Posted by: phat boi at May 18, 2013 10:00 AM

22:21
ran on tredmill

Comment #148 - Posted by: Brian A. at October 12, 2013 12:19 PM

18:55 as rx'd at track on compound.

Comment #149 - Posted by: zenoperegrinus at October 23, 2013 9:31 AM

CFWUx2 (sub 1 MU for PUs/dips) 50 singles 10 DUs
18:52

Comment #150 - Posted by: Doug at February 6, 2014 3:20 PM
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