For time:
50 x box jumps
5 x muscle ups
40 x box jumps
5 x muscle ups
30 x box jumps
5 x muscle ups
20 x box jumps
5 x muscle ups
10 x box jumps
5 x muscle ups
If you have rings bring them. Use a 24" box. Remember full extention at the top of the box jump.
Sub for muscle ups is 3 pull ups and 3 bar dips. If you can do jumping muscle ups sub those instead.
50 x box jumps
5 x muscle ups
40 x box jumps
5 x muscle ups
30 x box jumps
5 x muscle ups
20 x box jumps
5 x muscle ups
10 x box jumps
5 x muscle ups
If you have rings bring them. Use a 24" box. Remember full extention at the top of the box jump.
Sub for muscle ups is 3 pull ups and 3 bar dips. If you can do jumping muscle ups sub those instead.
Forgot this with the earlier post...but t-shirts are coming. Here is what they look like.
12 comments:
Okay, so this one gets a bit tough if 6 people show up in the morning since there is only one 24" box in Arvin.
If there is a large group, consider subbing 50 x walking lunge steps with 20# DBs in each hand, double unders (bring jump ropes), or tuck jumps.
Bottomline is that this gets hard with one 24" box....so be creative if you are working out with a group and pick an exercise that is going to elict a similar response from the body.
To add to what Max said, a group of us is planning on doing this WOD in Hayes. We'll hang our rings from the cross bracing behind the IOCT wall and stack gymnastics mats up to 24" for the jumps. Using the mats should allow several people to jump at once. We have two sets of rings, but there is plenty of room in there to hang more if people have them. Hayes also has dip/pull up bars so you can complete the WOD with subs if you don't have an MU yet.
rx'd
15:51
22:22, substituted sets of 15 dips and pullups instead of 5 muscle ups
17:46
All MUs were jumping.....
13:56 (last set of MUs was jumping)
12:45...all muscle ups were jumping muscle ups.
10:30, but the MU's were jumping. I think it would be a different story if they were the real kind.
17:45....Did 15 pull ups and dips.
18:20 as rx'd...too bad I didn't have rings, I really wanted to try Muscle Ups, I substituded PUs and Dips instead...good workout
7:54, BUT...substituted 15 dips instead of muscle ups (need to get some rings).
Your T-shirts rock! love the logo!
Semper Fi,
John from CrossFit Fort Meade
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