Muscle Up Biathalon

  • July 30, 2014
  • By :
Quigs... so mean.
Quigs… so mean.

Warm-up
20 shoulder taps
Run a loop
20 shoulder taps

Skill/Gymnastics
1. Handstand walk
Games- work on 50ft unbroken with turn around
2. Muscle-up efficiency- linking reps

WOD
“Muscle up Biathalon”
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Regional- 14-10-8 Muscle-ups
Open- 9-6-3 Muscle-ups or 25-20-15 Chest to Bar pull-ups

*Each time you break the muscle ups you must complete a 200m penalty run.

Ca$hout
3 Rounds
20 GHD sit-ups
10 Weighted Hip extensions

11 Comments

  • Manny Rodriguez

    07/31/2014 @ 10:07 am

    17:25 regional

  • Marc Piccuirro

    07/30/2014 @ 3:19 pm

    I will be doing this tmrw morning. And I’m going Rx even if it kills me/my hands. why? Bc I’d love to see just how sick these games competitors are.

    Nice work today, all

    • Marc Piccuirro

      07/31/2014 @ 11:32 am

      19:21 Rx
      Went 8-6-4, 7-5-3, 7-5
      No rips!

  • biscoe

    07/30/2014 @ 3:13 pm

    13.35 @ open w/ mups

  • alden

    07/30/2014 @ 1:54 pm

    my MUPS are garbage…
    17:21 open with 10 penalty runs. ha, I suck

  • Crowley

    07/30/2014 @ 1:09 pm

    handstand walks went well, mu’s not so much
    23:30 @regionals – 7 penalty runs
    ditto to what Mullins said, I raided the band-aids before I left CFS

  • Mullins

    07/30/2014 @ 12:48 pm

    Fell into the wall a couple of times on hand stands.
    19:05 @ Games
    Fist bumps instead of handshakes at meetings this morning.

  • Mike Quigley

    07/30/2014 @ 11:37 am

    sweet picture. I’m going to photoshop another plate on each side.
    got 25′ on a handstand walk – happy about that.
    WOD was 18:37 at Open with CTB (25/20/15). Spent a lot of time in the driveway this morning.

  • Shane Callaghan

    07/30/2014 @ 10:54 am

    11:01 @ Regionals
    Should’ve done Rx..

    • Manny Rodriguez

      07/31/2014 @ 10:07 am

      Great job G.I Joe

  • Shane Callaghan

    07/30/2014 @ 12:06 am

    WOOOOO!!!

Comments are closed.

X