A little CF HQ flavor with a twist….

Okay…So I am not exactly familiar with this muscle-up technique, but damn…this guy can do 30 muscle-ups for time faster than I could do “Fran”!!! NICE WORK!!!

WOD – 10/13/10

For time:
50 AbMat Sit-ups
10 Muscle-ups
AbMat Sit-ups
8 Muscle-ups
AbMat Sit-ups
6 Muscle-ups
AbMat Sit-ups
4 Muscle-ups
AbMat Sit-ups
2 Muscle-ups

Post time to comments.

11 Replies to “A little CF HQ flavor with a twist….”

  1. muscle up sub = pull ups & dips 3x the amount of m.u's!

    50 AbMat Sit-ups
    30 pull-ups
    30 tri dips
    40 AbMat Sit-ups
    24 pull-ups
    24 tri dips
    30 AbMat Sit-ups
    18 pull-ups
    18 tri dips
    20 AbMat Sit-ups
    12 pull-ups
    12 tri dips
    10 AbMat Sit-ups
    6 pull-ups
    6 tri dips

    27:36 – yowza!!!

    Shout out to my 6am boys who rocked the WOD and made the muscle ups look like cake! mmm, cake. In other news, my paleo detox headache has finally cleared! woo hoo!

  2. Thank you jD!! Don't worry you will be knocking out muscle-ups in no time!! Just keep rockin on those pull-ups!

  3. ugh…unable to use the rings…multiple classes going on in there at 10 am (when semi retired people work. out)
    instead, worked on some snatch balances (what a joke that is) and

    Annie Rx'd with UNanchored feet….11:24 PR monkey butt…ouch

  4. Did someone say CAKE?????? MMMMMMM I'm a fat kid stuck in a semi-skinny man's body! Love u JD and I LOVE CAKE!!!!!! 😀

  5. petey! love you too (although cake is a close second!) you're like the fat kid who went away to college, got totally deisel and handsom but is still nice to everyone because he still feels like the fat kid. just saying…
    great job today everyone. you're all inspiring!

  6. @JD 🙂 I guess that's a good analogy… something like that! .thanks for the compliment! 😀

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