Jun 19, 2012



4x 100' (walking) Weighted Lunge (75/45) … use barbell, dumbbells, choose your method for carrying the weight

Rest 3 minutes, then:
30 Muscle-Ups for time

Sub: 3 Pullups/3 Dips per MU

WOD w/o equipment
Find a rock, suitcase, or some other heavy object for the walking lunges as above.

Rest 3 minutes, then:

150 burpees for time.


Ed said...

Well, my shoulders are smoked ... and my legs are only slightly better.

17:48 for the MU, it took 10 minutes for the last 10 reps. Not a PR by any stretch, but not bad considering Murph yesterday.

Jacob Heppner said...

7-6-5-4-3-2-1 of:
-Inverted hang/Skin-the-cat
-HSPU (Kipping)
-Box Jumps
time: 10.45

Ross said...

IMCF - FT Hood

Row 500M
100 DUs

21:24 - I hate DUs...

Andy M. said...

Hit a wall at 10. Finished off with the 3 x subs of ring pullups and dips...think they were more painful that the MUs.

G. Scott said...

The muscle-up still remains elusive. I did 30 attempts instead of the 3/1. After watching the video I think my technique is the major road block to acheiving my dream of a successful muscle-up.
And the lunges were, shall we say, a special treat.