Wednesday 10.13.10

Everyone can do a Muscle Up!  Kenny is demonstrating the scaled version of the muscle up.  Changing the height of the rings and using as much jumping as necessary, you can scale the Muscle Up to your abilities.  It allows you to practice the false grip and places you in a lower dip position that you need to "muscle" out of than just doing ring dips.  And the "Awesome" comment was not just because it was Kenny, but because of the amazing kick out of the rings.  Pure Athleticism!

SWOD: Thruster, max for the day

Metcon:  Reps of 9 - 6 - 3, for time of:
-Thruster (165/ 115)
-Muscle Up

If you can not do muscle ups, then try either of these substitutes:
- Muscle Ups from the knees with jump assist or
-3 Chest to Bar Pull Ups  + 3 Ring Dips = 1 Muscle Up
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16 comments:

  1. AmyWednesday, October 13, 2010 5:58:00 AM

    SWOD: Thruster-75lb-1RM

    Metcon: 9-6-3 in 11:15 of:
    Thruster-60lbs
    Muscle Up

    ReplyDelete
  2. kateWednesday, October 13, 2010 5:59:00 AM

    SWOD: Thruster 1RM - 95lb

    METCON: 9-6-3 in 9:51
    Thrusters-85lbs
    Muscle ups, from the knees to a jump

    ReplyDelete
  3. chandaWednesday, October 13, 2010 6:01:00 AM

    70 lbs thrusters
    13:00 min @65lbs

    ReplyDelete
  4. MaureenWednesday, October 13, 2010 6:29:00 AM

    SWOD: Thruster 1RM - 85#
    Metcon: 9-6-3 in 8:25
    Thrusters @ 65#
    Muscle ups from knees to jump

    ReplyDelete
  5. RickyWednesday, October 13, 2010 6:48:00 AM

    SWOD: 115lb 1RM

    Metcon: 7:56 @ 95lb thruster

    ReplyDelete
  6. DanyelWednesday, October 13, 2010 8:13:00 AM

    SWOD: 80lb thruster (PR)
    Metcon: 10:08 (70lbs)

    Great to workout with Kristen this am..haven't seen her forevah!

    ReplyDelete
  7. SteffanieWednesday, October 13, 2010 8:46:00 AM

    Thruster: 95x1
    Metcon: 10:25 w/85# thrusters, muscle up from kees

    ReplyDelete
  8. CraigWednesday, October 13, 2010 9:17:00 AM

    SWOD: 255#
    Metcon: 14:48 I think?

    I had more muscle up attempts and fails than I had actual muscle ups. 18 Muscle ups to complete the workout, but i think i attempted 40+. Got to practice more.

    Thanks Kenny and Steffanie for working out with me.

    ReplyDelete
  9. GregWednesday, October 13, 2010 10:47:00 AM

    Swod: 190
    Metcon: 8:48 as rxed thrusters were sloppy as @#$@

    ReplyDelete
  10. ALANWednesday, October 13, 2010 1:49:00 PM

    SWOD: 235 THRUSTER 1RM
    METCON: 10:05 165LBS AND KNEE MUSCLE UPS.

    ReplyDelete
  11. Matt MWednesday, October 13, 2010 6:21:00 PM

    SWOD: 225# thruster

    METCON: 7:01 165# thruster and ringrows(x2) in place of muscleups.....hurt my man boob yesterday

    ReplyDelete
  12. MikeCWednesday, October 13, 2010 6:43:00 PM

    SWOD 135#

    METCON : I forget 205#
    Muscle Ups assisted

    ReplyDelete
  13. MikeCWednesday, October 13, 2010 7:32:00 PM

    CORRECTION
    SWOD 135#
    Metcon: 11:ish
    105#
    Knees to muscle ups most jump assisted

    ReplyDelete
  14. DougWednesday, October 13, 2010 7:34:00 PM

    swod: 135 lb.thruster(clean).. 145(ugly)
    metcon:115 lb. thrusters
    knee start muscle/ups 12: something

    ReplyDelete
  15. BrookeWednesday, October 13, 2010 7:48:00 PM

    SWOD: Thruster 1RM - 105lb same as last time

    METCON: 9-6-3 in 8:48
    Thrusters-85lbs
    Muscle ups, from the knees

    ReplyDelete
  16. kennyWednesday, October 13, 2010 9:11:00 PM

    Thrusters...165
    METCON...Thrusters 115 w/ MU. 14:30
    It was a fun workout CC.

    ReplyDelete

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