1天

CFWUx2 sub kb for PUs
2r +2mus

AMRAP 15, scaled: 12 strict PU, 12 strict TRX dips, 36 KBS 60# (russian)
3 rounds +6

20 mins (5R) of 8 kipping MU (all singles with space to only kick feet forwards in kip, no back swing), 24 swings@ 25kg (R1) but due to back injury switched to 16 DL @ 55kg (R2-5). Subbed last 4 MU for pull ups.

15m AMRAP
12-pull-ups 
36-54# KBS

3 rnds

M/60/6’2”/240

2 rounds jumping; 1.5 pood

2 rounds plus 6 muscle ups. Rx except didn’t go all the way down to full hang on 2 out of the last 6 muscleups. Moving too fast...

Bar muscle ups
16kg
3+3 (147)

subbed C2B PU and Bar dips and 70# DB swing: 3 rds + 15 swings in 4th round

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♂‚ 1.5 pood (don’t have a 2 pood KB)

2 Rds plus 9
105 Reps

15 minutes:
-9 MUs (leg-assisted)
-27 KBs (53#)

3 rounds + 9 MUs and 12 KBs

MUs were from waste-high rings. Had toes on ground and did leg-assisted MUs. Tried to focus on fast transitions to dips. This is still a good scale for me.

KBs were appropriately tough. Broke into sets of 9.

Fat and risk of health issues were the hot topic on the shop last weekend. I was helping my cousin installing the new rack and sliders from 4WheelOnline on his truck when uncle arrive from a medical check up. Those fats really accumulate over tip of a lifetime unless you got a healthy lifestyle and exercise to burn them.

61 Y/0  53# AKBS  12 CTB, 12 Ring Dips.  2rnds, 22 AKBS

M/34/5'10/190

Rx'd 3 rounds (even).

3 rnds + 9rows&9dips

Scaled to: 
9 ring inverted row + 9 ring dips
27 x 45# KB swing
*hope bar MU next time 

M/43
3 rounds rx (bar mu)

3+25, assisted ring muscle-ups (strict on the "ring thing"), 44lb KB for swings

2.5 rounds of
20 strict pullups fast paced
20 dips with 25 pounds 
36 kettle bells of 55
kind of bitch for 55 lbs but thats most I have 

Aaaannnddd here's my first humbling moment.  Just when I felt really good after yesterday's OHS WoD, they fire up this thing.

Absolutely crushed me:
3 rounds, started with jumping MUs went even further back to assisted pull ups
Only able to hit 40 lbs on the Dumbbell.  I thought my forearms were going to come off.

2+10 (bar muscle up with box 45&35# plate, 53#)

1.5 pood

2 rounds + 8 RMUs

I’ve had much success in training the strict muscle-up over the years. In addition to the pointers discussed in this article, I’ve found that the following greatly helps:
(i) To develop a solid false grip, athletes should scale-up any WODS with pull-ups to false-grip strict ring pull-ups.
(ii) While developing the false-grip, also work on development of a very strict negative muscle-up; by beginning at the top locked out position and dropping into the bottom of the dip, dropping elbows below the rings, and ending up in a false grip. Over time the athlete will develop the ability to reverse course and rotate the elbows back over the rings for a strict muscle-up.

Rx’d 
2 rds + 12 MUs + 18 KBS

Rx’d- 1round +3. 1.5 pood KB. I haven’t done RMU since Feb. It’s nice to get back into it 😬

39/F/150

Scaled.
Complete as many rounds as possible in 15 minutes of:
12 ring rows
12 ring push-ups
24 russian kettlebell swings, 24 kg
4 rounds + 31 reps = 223 reps

As rx’d
2 rounds + 12 MU’s

15 min AMRAP
12 assisted muscle ups
36 kettlebell swings with 50lb dumbbell

3 rounds plus 5 MU

2+3 rx’d 

Perfect weather yesterday so I did 8km trail run through the woods/hills/rocks/boulders/tree branches. Way fun conditions. I did this WOD TODAY, Monday, 190909, modified as:

15 min AMRAP
18 chest-to-bar pull-ups
18 ring dips
36 kettlebell swings (American) 1 pood*
 Completed 2 rounds + 18 C2B + 12 RD = 102 total reps

Not good. A month ago on Mary, I tweaked my rhomboid; since then I am lacking a lot of strength in the right shoulder, despite feeling no pain or apparent issues. Just not producing the power.

*I don't have a bigger kettlebell. I need to correct that deficiency.

M38 78kg
4 + MU +15 swings

Scaled to jumping MU and 20kg DB swing

Male/5’6”/150#/42yrs

2 rounds +4 muscle ups
Rx’d.   Ring muscle ups/2pood American swings.
I did ring muscle ups and power cleans yesterday, so grip was not recovered yet for this fun one 

3 rounds + 7 reps

Subbed movements

12 R bent rows 70lb kB
12 L bent rows 70lb KB
24 pushups
36 Russian KB swings 70 lb 

33 / M / 5'9" / 137lbs

Leg-assisted MUs
35lb dumbbell swings

1 round + 4

Meh. Been real lazy lately, so I'm glad I did this at all.

2 rounds + 10 Ring MU
Scaled:KBS@24kg😐 加油

Scaled:
- 6x jumping ring muscle-ups
- 6x strict pull-ups
- 27x KB swings /w 63#

5 rounds + 6x jumping ring muscle-ups. Was my first time doing jumping ring muscle-ups, so pretty happy to push through. Have a ways to go to do this one Rx ...

Scaled to:
9 muscle up
27 kbs @53#

Didn't go too well.  
1 round completed then both hands ripped on 5th muscle up of second round with 4 minutes to go.  Decided to just do kbs and let clock run out.

RX’d: 3 rounds + 4 reps (148 Total)
with a 55# KB One of my rings has been slightly broken & the knot that I tied to fix it was really chewing me up. Feel the burn! 🔥 😂 I need to order some new ones!

2+6 Rxd

3 rounds + 5 MU, scaled to 12 jumping bar muscle ups and 36 Rx weight kettlebell 2 pood per round

Scaled
12 ring dips
36 kbs @ 24kg
5 rounds 👍

Subbed 

AMRAP 15mins
20 Inverted Rows
20 Dips (btwn stools)
36 kettle bell swings(53# DB)

3 Rds + 20 Rows + 20 Dips + 11 swings

Haven’t done inverted rows in awhile so subbed those instead of pull-ups today.  

2 rounds + 8 pullups. 

Black band pullups
Black band dips
36 lb. KB swings

Good read, love these posts

4 rds + 13 reps
Box MU
53lb KB

3 rounds. MU sub 12 T2B, 12 pullups, 12 dips then 36 kb swings @53lbs

Sub’ed 
12 strict pull ups
12 dips
36 dumbbell swings (holding the weight not the grip) @70lbs

=4 rounds 

2 rounds Rx

Scaled 
12 Pull Ups
12 Ring Dips
36 KBS (45#)

800m run + 1,000m row.
Then 15 min: 15 false grip ring rows + 15 jumping ring dips + 36 kettlebell swings with 44 lb. KB. 
Completed 3 rounds + 15 RR + 5 RD.

2 rds + 7 MU (103 reps Rx)

2 rounds + 12 MU
Bar MU
30# GoRuck plate, did it at a local playground so didn't have heavy KBs, good workout for practicing MU form

Rx’d 3.5 rounds

Did it after OHS WOD from yesterday.
Subbed: 36 double 20kg (1.25poodx2=2.5pood) Russian swings
2 rounds+12 muscle-ups.
43/1.78m/75kg

Pood? Why not 32kg? Last one with kettlebells was in kg. Is it something specific?

Whew, what a killer! Beginner here. 3 rounds of 6 jumping muscle ups (or dips you could say) and 20 KB swings (28kg)

Champions Club Scaling Notes:

RANT:
I will honor the troops by doing Murph every day for a year if Michigan promises to never play Army ever ever again.

I SHOULD TRY THIS AS RX'D IF: I can do sets of 2 for muscle-ups until at least the 10-minute mark

GROUP SCALE: Since it seems stamina is supposed to be a factor, I might string this one out to 20 minutes instead of lowering the reps. Options for subs would be burpees or rope climbs. 18 burpees or 3 rope climbs I would think.

INJURY SCALE:
Upper-body injury - AMRAP in 15 of: run 200m, 20 one-arm kb swing or dumbbell snatch
Middle-body injury - 20 ring rows (strict), 30 dumbbell push press, amrap in 20
Lower-body injury - am rap in 20 of: 15 pull-ups, 20 dumbbell seated press

Warmup
Jump rope - always
Kip - muscle-up prep
Candlestick roll - also muscle-up prep (transition)
Dip - hit that end range of motion
Squat - kb swing prep

GENERAL FEAR LEVEL: 8. This could be really bad, and your hands will hurt too

Can’t Wait! I Love ❤️ Kettlebells & muscle ups!!! 

Warm-up for 190808:
GENERAL WARM-UP

2 rounds of:
2-minutes of bike or row
10 broad jumps
3 reps each arm of a Turkish get-up
5 single-arm ring rows, per arm

SPECIFIC WARM-UP

Muscle-up
Perform 5 reps at each step of the progression:
- False grip ring rows
- 10-second ring support + ring dip negative
- Low-ring muscle-up transition with feet under body + dip
- High ring kips
- High ring kip to ring row
- High ring muscle-ups

Kettlebell swing
Complete two rounds of:
5 kettlebell deadlifts
5 Russian kettlebell swings
5 overhead kettlebell swings
*First round should be completed with a light kettlebell and the second round done with a heavier kettlebell.

Build up
Perform 2 rounds of:
2 muscle-ups
4 kettlebell swings (increase load to working weight on the second round)

INTENDED STIMULUS
.
This workout is a firebreather! High skill, high load, high reps, medium distance. It is a challenging piece. It is very different from yesterday when we were shooting for no breaks. Today we are shooting for a break-up scheme that allows us to minimize the not-moving-time. If you go for sets that are too big in either movement, you will end up having to rest too much before going again. Today is about being smart and disciplined. Let's aim for something around five rounds. If you have muscle-ups and you have capacity then choose a number you can do with at most two short and controlled breaks all the way through. If you are modifying them, aim to preserve the high skill aspect as well as the aerobic component of the high reps. For the KBS choose a load that you can cycle, a weight a little bit heavier than you would typically use, but something that allows you to keep swinging it. Adjust the number of reps if needed so that you can have both a heavier load and a big set. Both movements are technical, and both will reward proper mechanics and efficiency. At the same time, both movements have a flow aspect to them that will allow you to stay present, grinding your reps. Today, be smart with your scaling and diligent with your movement, you will prevail.


OPTION 1
Complete as many rounds as possible in 15 minutes of:

9 muscle-ups
27 kettlebell swings

Load range: 1.5 pood - 2 pood

OPTION 2
Complete as many rounds as possible in 15 minutes of:

6 jumping ring muscle-ups
6 rings kip swings
27 kettlebell swings

Load range: 0.75 pood - 1.75 pood

OPTION 3
Complete as many rounds as possible in 15 minutes of:


6 false grip ring rows
6 jumping dips
27 russian kettlebell swings

Load range: 0.5 pood - 1.0 pood

Globo scale: if you do not have rings do 20 chest to bar pullups and 20 TRX dips, OR 20 strict pullups and 20 weighted bar dips 20/15lb dumbbell per round.  Sub 75/50lb dumbbell for kettlebell swings, or up the reps to 50 if all you have is a 50lb dumbbell or kettlebell (men).