Tuesday Workout: Muscle Ups and a Bodyweight WOD

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STRENGTH/SKILL

Muscle Up, 3-6 x 3 Sets

Notes: Sub muscle up transitions, or some combo of pull/push for muscle ups (i.e. 5 strict pull ups and 5 ring dips).

WOD

Level 1

AMRAP 12:

  • Box Push-up x 12
  • V-up x 8
  • Box Jump Step Down (18/12) x 6
  • Ring Row x 4

Level 2

AMRAP 15:

  • Push-up x 10
  • Toe to Bar x 8
  • Box Jump Step Down (30/24) x 6
  • Chest to Bar Pull-up x 4
  • Wall Walk x 2

Notes: Scale wall walks as necessary.

19 thoughts on “Tuesday Workout: Muscle Ups and a Bodyweight WOD

  1. Skill: assisted MUs w/ band
    WOD: 6+28

    1. way to rock that wod!!

  2. skill: ring dip negatives and elevated feet ring rows
    wod: 4+17 (red band pull ups)

  3. Skill: Jumping MUs
    WOD: 5+3

  4. Skill – banded pull ups and dips
    WOD – 7+4 w/ box push ups

  5. made 2, attempted 3 MUs/round
    WOD 9+5 (mostly knee pushups)

  6. Skill: MU transitions/jumping w dip
    WOD: 6+6 (20″ box, chin over bar pull ups)

  7. Skill: Transitions + Dips
    WOD: 7 + 15 (V-Ups, 24″ Box, Chin-Over-Bar Pull Ups, no wall walks)

  8. 6 + 20 (regular pull-ups)

  9. 3 sets of 3 mu
    8 + 8 rx

  10. No MU
    8 + 13rx annnnddddd a narley rip…

  11. Muscle-up skill. Just did some jumping muscle ups. Tried out some higher rings with a kip, but couldn’t pull through.

    WOD: 5+8. Strung together 3 toe to bars as continuous movements.

  12. Muscle ups: band transitions; sets of 4 strict pull ups and ring dips
    WOD: 7+14 rx

  13. 5 + 28 (ended up doing pull ups towards the end, I no rep’d myself on some toes to bar too. Just not pretty)

  14. Skill: couple jumping MUs and transition work
    WOD: 6+24 (did 24″ box step up to rest sore ankle)

  15. MU: strict bar and ring
    WOD: 7+27 rx

  16. Skill: banded pu’s
    WOD: 8 (knees, 13″, gbpu, no wall walk)

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