Spend the first 10-15 minutes working on muscle ups, ring dips or transitions. Please share the rings, if needed.
- 50 Double Unders
- 20 Deadlifts
- 20 Push-ups
- 30 Double Unders
- 10 Deadlifts
- 10 Push-Ups
Deadlift M-135 W-95
-If there are not enough bars use DBs for the deadlift
**10 minute cut-off**
35 thoughts on “Wednesday: Muscle Up practice and Double Unders+Deadlift+Push ups”
2x = 50 DU /135lb 20 DL /20 PU, 30 DU, 10 135lb DL / 10 PU
It looks like you didn’t make any modifications to the WOD (e.g. change reps, weights or movements), so feel free to put Rx!
A good day for me. First, Im in the picture getting my lurk on in the background while Scott tries to steal the spotlight. Thanks for putting up a picture of me.
Second: 2 muscle ups in four full attempts. Thats a first.
Third: Thanks to Meg, who suggested, and Chris, who mandated that I break free of my suckitude at double unders by completely forsaking the single under. Scaled the WOD to 1/2 reps on DU and ended up getting a string of 4 and a string of 5 which is also huge for me. Still sucking, but not as bad. I counted my attempts on the DUs as well as completed reps but the majority were completed to standard.
WOD: 7:49 weight and pushups to standard and aforementioned DU scaling.
Nice work on the DUs and the Muscle Ups!
And yes, that is quite the lurk…
Thats a good day!!!
Muscle Ups seem to be possible soon!
WOD: 10:00 @ 99# , 3:1 SU (was actually about to start 3rd rd)
Can now do one DU. Can a string of 2 or even 3 be far behind?
At the Teterboro airport gym – nice thing to have when sitting around between flights! Only had 50# DB, so did 3 rounds. Push ups are hurtie after Murph yesterday!
More goat work…. 5 sets of max rep HSPU 8,7,6,5,5 1 minute hold…
WOD 5:44 RX with 225lbs DL
8:00 (67#, knees, su)
*lighter weight, took me about 20 sec after round 1 to realize that there was a round 2…oops!
8:53 (89#, knee pu)
8:02 @ 94#
Pretty good double under day, and soo close to a muscle up…next time 🙂
3rd muscle up ever! thanks jess!
WOD: 8:54 rx
DUs are trippin me up… literally
Muscle ups a little shaky today, they definitely need work!
WOD: 7:02 rx
6:20 or 6:50.. major brain fart. Sub 2x single unders, rest Rx.
Did some double under practice after. Hard to do them with proper form (not piking or pulling knees to chest), I don’t think my ankle is strong enough yet.
Did box jumps with 12″ and 18″ box. That felt totally fine.
9:56 (KPU) – DUs and i had some words today…
MUs: Mix of strict, kipping and no false grip.
WOD: 7:25@185#, Major brainfart after the fourth set of pushups. Completely blanked out and forgot what/where I was.
Several MUs including strings of 1.5 together
9:28 @94# severely bruised and whipped. Off day for DUs 🙁
9.19 – DU’s still slow me down, but at least I got them all per round, just can’t string them together yet. Oh, and I modified the pushups.
11:33. su, 67#, knees
6:41rx at 223
WOD: 6:20 @225#
8:16 Rx (+ 10ish seconds due to timer fail)
14:20 @ 111#
Did (50-30-30) instead of (50-20-20)……..not on purpose
13:something, kb DLs (24kg – too light)
I did a makeup on Saturday. didn’t realize the WOD was supposed to be doubled. Finished first half at 5:35, absolutely unable to do another pushup… then choked out another round by 12:30 or so. Pushup FAIL.
I did a mixture of 3x SUs and DUs, and 111# DL (shoulda RXed that) and did the last half of the pushups on my knees.