30 muscle-ups

12 Nov 2009

Strength
Front Squat 5, 5, 5, 5, 5

WOD
30 Muscle-ups (for time)

5 Responses to “30 muscle-ups”

  1. You can sub 2-3x ring pull-ups and ring dips for muscle-ups. If you’re training at the gym today, your coach will scale the WOD for you.

  2. Scott Waugh says:

    6am

    Front Squat 5RM

    Roland – 50
    Andy – 80
    Rees – 70
    Jonno – 75
    Ollie – 55
    Charlie – 27.5
    Michalea – 40
    Kate – 25
    Matt – 87.5

    30 MU

    All times for scaled – either jumping or from knees.

    Roland – 6:25
    Andy – 5:44
    Rees – 2:53
    Jonno – 5:25
    Ollie – 6:14
    Charlie – 5:03
    Michalea – 5:26
    Kate – 5:37
    Matt – 3:28

  3. Great to see three new(ish) ladies in the morning class.

  4. Scott Waugh says:

    6pm

    Front Squat 5RM – (due to the size of the group and time we just did 3 sets not 5)

    Tim – 70
    Hamish – 70
    Andy – 75
    Kaj – 60
    Will – 80
    Eujin – 65
    Angus – 95
    Jess – 40
    Adrian – 50
    Fran – 40
    Dan – 60
    Mike – 60

    30 MU

    Tim – 3:58
    Hamish – 7:02
    Andy – 5:25
    Kaj – 5
    Will – 4:43
    Eujin – 8:57
    Angus – 6:20 rx’d
    Jess – 5:07
    Adrian – 4:57
    Fran – 3:45
    Dan – 5:48
    Mike – 6:08

  5. Cheers for posting Scott, a good session again (albeit the hardest exercise to do 1 simple rep of so far @ CrossFit!)