Monday Workout: Muscle Ups, KBS, Wall Balls and Double Unders

The Nutrition Seminar has been rescheduled for this Thursday at 5:30pm!  Please RSVP to the event HERE if you plan on attending.  Thanks!



Level 1

OTM 8:

  • Odd Minutes: Ring Row (feet on box if possible) x 5-10
  • Even Minutes: Heavy Russian Swing x 15

Level 2

OTM 8:

  • Odd Minutes: Muscle Up x 3-6 (go for unbroken set each time)
  • Even Minutes: Kettlebell Swing (70/53) x 15 (unbroken set each time)

Notes: Scale Muscle Ups to challenging pull-up variation (no push due to time constraints). I.e. Strict chest to bar pull-up, strict pull-up, etc.


Level 1

For Time*:

  • Jump Rope Single x 80
  • Wall Ball x 40
  • Jump Rope Single x 60
  • Wall Ball x 30
  • Jump Rope Single x 40
  • Wall Ball x 20

Level 2

50-40-30 Reps of Each for time*:

  • Wall Ball
  • Double Under

*10 Minute Time Cap

Notes: If you are unable to complete the workout within the time cap, record the number of reps completed.


1.  Nutrition Seminar this week at 5:30pm on Thursday

8 thoughts on “Monday Workout: Muscle Ups, KBS, Wall Balls and Double Unders

  1. 5 ring rows with feet on box; 15 kbs @ 53#
    WOD: 9:46rx.

  2. RR 7, KB 55#; 10:00 min (WB, DU, 40-30-20)

  3. 6 then 4s for mus

  4. 5 C2B/Dip

  5. OTM: 4 strict PUs, 70# Russian swings
    WOD: 7:45 (10# WB, 40-30-20 reps)

    Getting over a nasty cold, so I took it really easy.

  6. 6 red band strict. 53#
    9:06 rx

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