Thursday May 6th, 2010
Tyler
The last time we hit this Hero WOD was January 28, 2010. Since then, we’ve changed the sub for Muscle Ups to something that we feel is a bit more realistic. How did you do in comparison to last time?
Warmup
Rolling
Joint Prep
Gymnastics Day 1
WOD
“Tyler”
5 rounds for time of:
- 7 Muscle Ups
- 21 Sumo Deadlift High Pulls (95 / 65)
Don’t have Muscle Ups? Sub is 1 strict pullup and 2 ring dips for every muscle up.
Scaling Options:
L1) 5 rounds of: 4 Muscle Ups, 15 Sumo Deadlift High Pulls
L2) 3 rounds of: 7 Muscle Ups, 21 Sumo Deadlift High Pulls
L3) 3 rounds of: 4 Muscle Ups, 15 Sumo Deadlift High Pulls
Don’t forget, Bring A Friend Day is on Saturday, May 8!
5 Comments Posted by Wil
Muscle Ups = Awesome!
Not on round 5.
Oh man I missed this one! This would have been a good one to do to test how many muscle ups I could do!
There’s always open gym, Joe… go for it!
This video was posted on Cf.com today: http://media.crossfit.com/cf-video/Games2010_NorthCentralRegional_ACupPre.mov . Check out the muscle-up at about 2:21. Not pretty but a great reminder that a muscle up attempt it isn’t over until you say it is.