[youtube=http://www.youtube.com/watch?v=w7OW1ZkPZoI]
Skill Work:
- Spend the first 10-15 Min working on Muscle up transitions.
- If you already have your muscle up, work on stringing multiple MU’s together.
- If you can already string multiple MU’s together, you have 3 attempts to perform as many MU as possible in a row before dropping off the rings.
WOD
3 Rounds
- 400 M Run
- Rest 2 Min
- 200 M Run
- Rest 1 Min
Record Total time.
Can also be performed on the rower, if needed.
Skill work: 4 sets of 3 dips using parallettes on boxes
WOD: 16:26
skill work: 4 muscle ups; worked on swinging down from top to string together
WOD: 16:25 delighted with evenly paced splits
15:01
Skill: 8 MU’s in a row done about two months ago.
WOD: Operation Locate, Extricate, and Evacuate….my legs are not happy.
Skill work: transitions, parallette dips, ring dips, (unsuccessful) jumping MUs (a few of each)
WOD: 15:30
Skill Work: Parallette Dips… now to decide whether ring dips or HSPUs should be my next short-term goal…
WOD: 15:56
ring dips!!! Actually you can totally work on both each day or alternating days (trust me…)
I think my brain/body can only handle one movement at a time… DUs and kipping PUs got checked off one at a time, so I don’t want to mess with the formula 😛
Then my vote is for ring dips. Because you’ll get those VERY quickly. Then you can move on to HSPUs 😀
MU – 12, 5, 5
WOD – 13:54 on Airdyne @ ~1200cal/hr (.5/.2 miles)
MU – 12, 8, 6
WOD – 14:19 w/ a little 150 meter mistake
MU- 3 in a row!!
WOD: 14:04 on the Rower (400/200M)
MU – 2/2/3
Run – 14:22
(Kyle – the only reason you beat me, as Amy pointed out, was that you have a lot less “air friction”!!!)
Looks like Tom pulled a Joe…
😀
http://www.freeimagehosting.net/uploads/893e4584c8.jpg
1. How did you run? 2. How did you beat Tom? 3. What’s the average speed of an unladen andrea?
MU… :-/
// WOD – 1505
MU: 9-6-6
Wod: 15:33
17:51. Guess I need a little work?
16:21
MU: Transition work, really need to build up the false grip
WOD: 14:17
16:12
MU pr (1!)
WOD: 15:01
WOO!
YEAHHH!!! Look at all that MU mojo going on!
Best part of this MU was Seth’s excitement when he got over the rings and realized all he had to do was a ring dip… awesome stuff!
Great work Seth! And Jess too! And Andy who doesn’t post on the internet – he did 2 MU yesterday.
MU: 10-8-10
JMU: pretty good at these, but still need to work on my grip, and kipping into a real MU
WOD: 15:50…legs felt terrible today
2 MUs – pr
WOD: 15:47
A bunch of muscle up attempts… some felt close. Need to work on kipping form.
WOD: 14:04 (but I accidentally only rested 1 minute after the last 400m run)
17:23
MU work: did sets of paralette dips
WOD: 15:19
MU practice… kipping and paralette dips, as well as ring rows transitions to dips
WOD: 16:25 (charlie horse in my thigh muscle on the first 400, so I jogged the next couple runs, sprinted my last round)
WOD: 15:25
WOD: 15:26
MU’s- worked on getting weightless (didnt happen yet) trying to lead with hips
mu: first time working on these, ways to go.
WOD: 15:18
mu: practice, needs lots of practice!
16:45 – paced myself too much on the first 400
WOD: 16:16
WOD: 12:13 (13:13 if you count the last min of rest)
On Saturday: Muscle-up transition and kipping practice
WOD: 16:10 on the rower
MUs: 5/5/4
WOD: 14:07 (only rested 1 min. before the last 200m)
On Saturday: Practiced muscle-ups (strict, kipping, multiples)
Did some headstand and hollow-rock work too, ala Carl Paoli’s recent videos
Ran the sprints on the way home (sprint any uphill, walk any downhill)