Wednesday 12.15.11

Dietrich is trying to mimic Kim's gymnastics skills and doing a pretty good job
SWOD:  Muscle-Up practice. Who's close to joining the muscle up club?

Metcon: "Ryan"
5 Rounds:
- 7 Muscle Ups (or 2 Chest to Ring Pull Ups +  2 Dips each)
- 21 Burpees

There is a 20 minute time limit for the metcon.  You have the option of doing this for 3, 4, or 5 rounds based on you skill level and desired impact for the workout.  If you choose to complete "Ryan" as Rx'd, each burpee terminates with a jump one foot above max standing reach.

Post times to comments.


  1. WOD: 2 rounds + 5 (2 chest to rings;2 band assisted dips)

  2. Metcon: finished 3 rounds in 21:?? with 2 ring pull ups and 2 dips.

    WTF was that?! "Ryan" kicked my butt

  3. 5 burpees in rd 4 at 20:00

    first 7 mus, rest scaled down

  4. SWOD: Ring dips, muscle up from knees
    Metcon: 2rds +10 green band pu + 4 orange band ring dips (28 green band pu, 16 orange band ring dips each round in place of muscle ups)

  5. swod muscle up practice metcon 4 rounds with 4 muscle up in 5th round