Wednesday the 17th of June, 2009

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

WODs for our Fittest Challenge will be posted this Saturday. Expect multiple short challenges and expect to perform more than once.

Notes, tools, articles and ephemera:


2fit2cross said...

1 minutes better than last time. Took over a minute to get the last one in.

Went out super hard.

Adam said...

10:48 one at a time with a lot of rest between. first time trying for the 30. Happy just to finish

Slim Biscayne said...

AMRAP 5 pull-ups, 5 ring dips
25 minutes

7 rounds plus 4 pull-ups

500m Row - 1:34.5

dibo said...

5 ring dips
10 ring rows
15 rounds

4x400m runs

1:05 each

and ABB waxing session

JLP Education Blog said...

25 pull ups blue band
25 dips on yellow bars
20 pullups blue band
20 dips on yellow bars
15 pull ups blue band
15 dips on yellow bars

All in sets of 5. Finish time 20:50
And I can barely lift my arms now. Yipee!

Wess said...

30 muscleups-


finished w/thrusters-

5 reps 105lbs
3 reps 135lbs
3 reps 135lbs

Yamakoa said...

Got to 15 MU's by 21 mins. Next time.
Work on some extra C2B PU
Finished with Thrusters
5x135/3x155/3x165/3x170/3x175 (lbs)

12 x 5 of Pull Ups (kipping) and Ring dips

3 x 5 75 lbs Thruster.

Yamakoa said...

Congrats to all the members of the 30 MU club

Dom - great time on the row

PANOS said...

30 Muscle Ups
7:18 (PR)

push jerks (behind the neck)
5x5 @ 95#

HSPU's off 45# plate negative-hold-press 5,2

Hand stand practice

DM said...

30 muscle ups
6:50 (pr)

paced for five minutes through 15, had to slow down.

135 x5, 135 x5, 155 x3 (fail on 3), 155 x3 (fail on 3), 135 x5