Wednesday 3.23.11

 Watch these three videos from for some ideas on how to strengthen your false grip for your muscle ups.

SWOD:  Accumulate 20 pull ups on rings with a false grip.  If possible do chest to rings pull ups.  If that is doable, do chest to rings weighted pull ups.  This is also a good time for those that are close to muscle ups to work on them, or those with a muscle up to try and string several together.  It may be wise to bring some athletic tape for your wrists.  Just sayin'...

Metcon 1: 
- Tabata Banded Sprints

Metcon 2:
- Tabata Sumo Deadlift High Pulls (95/65)

Rest approximately 5:00 between metcons (rest will consist of holding the band for another athlete).  Post tabata scores to the comments section!  bc


  1. Metcon 1: Wanted to die! Couldn't even hold the band for Danyel after that metcon...
    Metcon 2: 7-7-7-7-5-5-5-5

  2. Metcon 1: Banded Sprints + Tabata was mighty hard
    Metcon 2: score: 5

  3. Metcon 1: Yes
    Metcon 2: 7 Rx

  4. SWOD: yep
    Metcon #1: yep
    Metcon #2: 9

  5. No band so we did basketball court sprints with a 30 second rest for 15 minutes.

  6. SWOD: Yes
    Metcon #1: Ouch
    Metcon #2: 9, 5, 4, 4, 4, 4, 4, 4 as Rx'd

  7. Swod: 3 MUs in a row PR, 15 total

    Metcon: sprints are evil, 6

  8. metcon...sprints were rough, then scored 7-7-7-7-9-7-7-8

  9. Swod: 10 modified muscle ups (L sit with a band)
    Wod 1: Greg is mean
    Wod 2: 5 as rx'd

  10. I should of checked myself before I wrecked myself! I have thought of JELLO all day! I did the workout the best I could what more can I do?