Monday the 26th of October, 2009

"Help, 'my' rings are taken! WHAT DO I DO?!?!?!"

Five rounds for time of:

7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.

How to scale a muscle up? Floor muscle up, jumping muscle up, dips and pull ups...

Finisher: Wind sprint 200 meter dash time trial
(Out and back twice to 50 meter mark w/ hand touch past cones)

Two weeks into the 305 Lean Out Challenge. How are you feeling? How are you progressing? Go to leanout305.blogspot.com to post your comments and food journals.


Jason said...


need to learn to turn out my elbows at the bottom

Jason W said...

Tyler scaled to The Porch
Five rounds for time of:
4 Muscle-ups
95 pound Sumo-deadlift high-pull, 15 reps

MU rounds: 2,4,4,4,0


Adam said...

RX: 18:41. Sumos are not my strong suit. Not sure if I liked this one or not.

Also need to work on my shuttle run. Next time can we use pencil erasers like we did in 3rd grade?

Wess said...

Rx- 21:54. Fun WOD

First time using Bar Muscleups. originally thought they were harder but not so sure now. they create a hella lot of momentum that helps get back up.

feel like this one is not so much a metcon bc muscleups take a lot out you that you need to rest a few secs..just my opinion.

finisher- 38.6 secs

Wess said...

..last round were ring muscleups.

PANOS said...

20:14 Rx

Got stuck on MU's. Get em next time...

DM said...

16:25 Rx

1st round bar (3-2-3...one extra for the haters)
2nd round rings 5-2
3rd round rings 3-2-2
4th round rings 2-2-1-1-1
5th round rings 1-1-1-1-1-1-1

SDLP in 7, 6, 5, 4
last round 21 straight.

dibo said...

5k 23:51

tHekillatapes said...

16:23, but only did 4 rounds with 75# and 14 jumping dips and 14 jumping pulls per round (First round had regular pulls).

Wasn't really feeling it today, maybe the deviation from 11 to 5:30 had something to do with it. Going back to 11.

2fit2cross said...

26:56 RX

Slim Biscayne said...


First 3 rounds - 14 pull-ups, 14 ring dips
After 6 pulls in the fourth, scaled to ring rows and push-ups


Yamakoa said...

Only got 4 round in 20 mins. Decided to turn off the clock in the head and concentrate on MU's as they are one of my most challenging exercises. Had only one failed attempt in the first 24. Need to work on locking out at the bottom.

K2 65lbs/floor MU to ring dip

Dom - great work buddy. Those pull ups are really coming along. Way to bang out 50 or so pulls with ring dips.