Friday, June 5, 2009

Fridee Fun WOD!

30 Muscle-ups for time

See comments for scaling and post times.

Here is a video on Muscle-up progression.
Posted by Steve at 10:00 AM

1 comments:

Steve said...

Big Dawgs:
As Rx’d
If you cannot do a muscle up use a 5/1 ratio.
150 pull ups 150 dips
or
3/1 ratio seated muscle ups
90 seated muscle ups

Yes I have scaled up here. If you have been CrossFitting for awhile you should be able to do a muscle up, it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.

The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups

Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.

June 5, 2009 at 10:03 AM

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