Monday 11.01.10

Josh showing off with a dang near strict muscle up.  The gym looks small in this video.

SWOD: Row 500 Meters. Compare to 10.14.10

Metcon: "Nasty Girls"
3 rounds for time:
-50 Squats
-7 Muscle Ups
-10 Hang Power Cleans (135/ 85 #)

For those of you who haven't seen this workout, check it out here.   Now let's try it ourselves.  Don't worry if you don't have muscle ups, there are plenty of substitutions.  The most common are:

-4 pull ups (any substitute) + 4 Dips (any sub, I prefer using two boxes) = 1 muscle up
-Muscle Ups from the knees.

We did muscle ups from the knees on 10.13.10.  If you were successful with them last time, then raise the rings up 1 to 2 inches today.  This is a quick way to learn the proper pull through, train a deep ring dip, and "muscle" your way to lock out.

Post times to comments.

17 comments:

  1. Nice to be back missed you all last week...
    row-2:28 (beat last ones time by 20 sec)

    metcon - 17:50 at 55lbs
    50 squats
    7 muscle ups
    10 hang power clean

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  2. SWOD: 2:43 Lame
    WOD: 15:11 with modified m/u and 65 lbs

    awesome way to start my vacation!

    ReplyDelete
  3. SWOD: 500 Meter Row
    2:03

    METCON 3 Rds
    50 Squats
    4 Pull-ups
    4 Box lifts
    10 Hang Cleans 65Lbs.

    11:49

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  4. SWOD 1:36 row

    Metcon 20:01 with 135# cleans and muscle ups from 37in

    Beatch of a workout

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  5. SWOD: 1:36
    Metcon: 10:01 Rx'd. Beat my last time by 17 min. I must have been learning my muscle ups when I first did it.

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  6. SWOD: 2:12 500m row
    Metcon: 16:38 (muscle up practice from knees, and 65lb cleans)

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  7. sWOD: 2:00 500m row :05 over last time :( I blame the halloween candy!

    Metcon: 19:38 75# jump p/u, box dips

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  8. SWOD: 1:57
    Yeah! beat my time by 23 seconds!!
    goal: 1:50
    MetCon: 17:15-jump muscle ups
    goal: 16:30

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  9. 500 m row, 1:53 MetCon 25:16 wtih 95 lb. hpw and scaled muscle up.

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  10. Row 2:13
    41:35 with 65lbs for the hang power cleans.

    This was a Nasty workout!!!!

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  11. SWOD: 1:35 500m row
    Metcon: 10:45 as rxed. (Got 6in a row new pr. Quarter goal is 7. OMG my bicep is on fire. Ice is my friend)

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  12. SWOD: 1:34 500mrow
    Metcon: 23:15 @ 135lbs, 1 actual muscle-up. The other 20 were full extension hang with feet barely touching the ground. I'm getting close!

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  13. SWOD 1:53

    METCON: 26 ish
    115lbs
    RingDips and Ring Pullups

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  14. SWOD: 1:56
    ...beat my time by one sec but my goal was 1:50 :(
    goal:1:50
    MetCon: 16:08-regular muscle ups
    YEAH! beat my goal and my time by 1 min and 7 seconds!!! :)
    goal: under 16

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  15. SWOD: 500m row 1:55
    Metcon: 3 rounds for time
    50 double unders
    20 kb thrusters 26#
    10 hang power cleans 85#
    16:30

    I swear I'm still super sore from last Friday's snatches and Saturday's "Bulger"...I could hardly move yesterday!!

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  16. SWOD:
    row @ 1:34
    lots of skill work for FSC

    METCON:
    50 double unders (with bunny hop between)
    20 dumbell thrusters @ 40#
    10 hang power cleans @ 135#

    18:16

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  17. SWOD: 500m row 2:07
    Metcon: 3 rounds for time
    50 squats
    7 "muscle ups"
    10 hang power cleans 65#
    13:21

    ReplyDelete