남(m)/47/171cm/100kg/231002/
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups
Post rounds completed to comments./
오늘기록
1라운드+머슬업 2회(강도 낮춤, 머슬업=>풀업+딥스)
이전기록
2라운드+머슬업 1회/
월요일 저녁 첫번째와드

CFWUx2
4r

6R +230m
5 strict single muscle ups from knees at full reach
400m m/c run @13.5kph (last 230m faster)

5 rounds

subbed 7 weighted pull-ups & dips, 25#, for MUs

4 rounds + 160m run

400m run
7 kipping pull ups
7 dip bar dips
6 rounds + almost 400m run

4 rounds + 100m. Jumping

With bar muscleups: 1 muscleup short of 6 full rounds. I broke the muscleups 3-2-2 the first 3 rounds, which was not necessary, but they were strict-ish. When I really started kipping I increased to 4/3 and did the final 6 BMU unbroken. Kipping BmU are easy now. This was all cardio for me. 

183/41/69”

6R+340mt - bar muscle ups

5 + 150m run Rx 

M/34/6’/175#

6 rounds Rx
(1:50 per run, 4/2/1)

4 rounds + 2 muscle-ups
3:03
3:47
4:24
5:14
3:44 timer ended round

muscle-ups unbroken until 4th round

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This is the most wonderful thing i have ever experienced. I visited a forum here on the internet on the 17 June 2018, and i saw a marvelous testimonies on the forum about the good works Dr Odukun Erekin. Am from the United States. I never believed it, because have never heard anything about such miracle before. No body would have been able to convince me about it not until Dr Odukun Erekin did a marvelous work for me that restored my marriage of 4 years by getting back my divorced wife within 72 hours just as i read on the internet. I was truly shocked when my wife came home pleading for forgiveness to accept her back. Am really short of words to show my appreciation to Dr Odukun Erekin. For he's a God sent to me and my entire family for divine restoration of marriage. Are you in need of any help whatsoever? Don't hesitate to get in touch with him now. He also specializes on the follow;

***Divorce reconciliation
***Marriage reconciliation
***Business growth
***Promotion in your place of work/office
***Making banks to grants loans
***Cures of diseases such as; Cancer, hiv, aids, zika virus E.T.C.
***Getting your EX/lover back
***Getting your wife/husband back
***Getting your boyfriend/girlfriend back

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Cell number: +1(941)855-8400

Bar MU
6 rds + 100m

150325 was 4 rds Rx’d 

Sc to Banded bar MU
3 + 400m/4...couldn't sqeak out the last 3 mu in 2:00, my arms were gone

Scaled the MU to ring row to dip 

6 rounds & one 400m run

6 rounds

6 rounds Rx

alternated rounds with ring and bar muscle ups since I haven’t don’t bar muscle ups in awhile

M/27/195/6’1”

4rds + 2x MUs (all on bar)
Hand tears too early

5+400+1

6+200m sub bar MU

At home.
3x up+down driveway
7x BMU 

brian p
m/43/170

Scaled to ring MU with feet on floor
6 rds+ 200m

Really nice interview. It's great that Dr. Malhotra's book has been well-received and become a best seller. It's such an important message that we can improve our metabolic health and immune function rapidly. We have locked down most of the world for more than six months- an amount of time sufficient for most people to implement this plan and benefit from it.

95% of the public health message has been on mask wearing and hand washing. I'm in favor of both of these, but neither will protect against diabetes, heart disease and other chronic conditions that take more lives than Covid. Another 4% of the talk has been about vitamins and other small (but potentially useful) factors. The biggest factors are diet and exercise, and they've received the least attention. Dr. Malhotra has been shouting this message since early on in the pandemic and it's nice to hear he's found an audience.

Scaled to 5 rounds of 
Run 400m & 7 inverted rows
21:59
tried to do a low bar MU progression but sprained wrist wasn’t having it

6 rounds + 180 meters Rx

6 rounds 400 m with 20lb weight vest = 1.5 miles
5 rounds 7 pull-ups with 20lb weight vest = 35 pull-ups
5 rounds 7 dips with 20lb weight vest = 35 dips
21:04

4 rounds + ~150 m run

Smoke from a nearby wildfire kept me indoors with a mask on. Wanted to take it easy due to the Poot air quality:

6 rounds:

150m row
7 strict pull up
7 strict ring dip

10:16

400 Meter Run
7 J/Bar Muscle Up
6 Rounds plus 200 m Run
Pouring Rain.....Slick and Wet

6 full rounds in 21:54.
Scaled to 400m run + 7 pull-ups + 7 dips

I love this notion of ultra processed foods as appetite stimulants that lack nutrition.

Playground ring swing kipping chest-to-ring

5 rounds + 400m run

AMRAP 20'
400 m Run
7 Bar Muscle-Up
-------------------------
6 Rounds

Changed it up a bit because I have a elbow issue and my squats are super weak

400 m run
Four body weight back squats (175#)
Three strict ring muscle ups

Five rounds in 20 minutes

Scaled
7 strict pullups and dips
Treadmill runs @ 6:40 pace

8 rounds

M/24/5'8"/160lb
CrossFit AFK

5+404 - Rx
(400-meter + 4 muscle-ups, rings)

RX  6 Rounds + 400 meters 
split rings 4/3 

20 Minute AMRAP
-Run 400M
(Subbed
-7 Strict Chest 2 Bar Pull-up
-7 Ring Dips)
7 rounds with 10 seconds left.

Subbed 7 C2B pull ups and 7 ring dips for muscle ups.

6 rds + 160 meters

M/42/6’3”/215

4 rds + 40p+5 MUs

first muscle ups in WOD since Dec 18. I’ll take that. 

M/45/6'2"/180#

Rx'd 
5 rds + 400m...a little slower than last time but haven't done muscle ups in awhile 

5 Rds 
subbed:
bike
7 pull-ups 
7 dips

Sub to:
40 pushups
0.4 mile run

5 rounds + 40 pushups + 0.2 miles

M/32/6’1”/203lb

Rx 4rounds + 400m + 3 mu 

Sub 30 cal airdyne for runs: 
5 rounds + 15 cal 
(with 30-m jog between bike & rings) 
m/52/5'11"/200#	

Did heavy squats and bench press, followed by Double DT. Results there. 

5 sets scaled. Used a stationary bike and lat pull machine. 

6 rounds 250m

Analisis:

goal:oxidative pathway/ high skill gimnastic

 duration:long wod
20 min 2:30-3:30 x round
repetition: moderate (+5-15 reps)Scheme:intense 
total volumen :low-moderate 
 reps +2400 mts + 35 reps mu
movs: monoestructural -gimmastics
mono: run
gimnastic: muscle up, over head pull,hip extension, upperbody press.
load:
mono: body weight gimnastics:bodyweigth

break down:
couplet wod
ome easy  move as run, combines a high skill gymnastic move ( muscle up)
duration 20 min, try’s to do more than 5 rounds.
run: no rest in this move,run as fast as possible.
mucle up: high skill, do any set in 1:00-2:00, can ajust the number of reps 

class: 60 min
 3-5 min brief

5-15 min 
(general warm up)
9 min warm up or 2-3 rounds
7 HOLLOWROCK 
7 supermans
7 INCHWORM push up
15 forearm dumbell curl
5 dips
5 ring muscle ups transitions(from the floor)
15 glute bridge 

15-26 min
run 400 mts then
ESPECIFIC and skill warm up
9 min muscle ups practice
3:00 min some practice
3:00 min hip to bar practice
3:00 muscle ups or bar muscle up practice.

26-28 min
3 min rest before wod

28-48 Min
wod

48-56 min
4 rounds
max dips 
rest 1:30/rounds

56-60 min
cooldown

scale:
•reduce the time

•run:
run between cones
jump rope
run progression on plate 

•no muscle ups: 
bar muscle ups? Muscle ups transitions?, box muscle ups. Pull ups? Ring rows
scaling


thecnique:
amrap 20 min:
200 + 7 muscle up Transitions 

consitency: amrap 16 min.
400 mts 5 muscle ups

intensity:
amrap 20 min
200 mts run
3-5 muscle ups

masters :

Early:
16 min AMRAP 
200-400 mts run 
15 pull ups 
15 push ups

late:
16 min AMRAP:
200 mts run
12 jumping pull ups or ring row 
12 push ups
rest 1 min/ round 

Stimul:
oxidative high skill g/long/moderate/mg/Intense

details:

https://www.instagram.com/invites/contact/?i=1dozlr1oldsgp&utm_content=j09acob

20 min AMRAP
15 stair sprints (basement stair)
15 ring rows (high parallettes)
15 dips (high parallettes)

3 rds + 15 stair sprints

RX: 5rounds 
Round 1,2,3,4 muscle up unbroken 

5 Rounds
400m run
7 on the toes leg assisted strict muscle ups

Subbed 11 strict pull-ups + 10 ring dips for 7 muscle ups. That took extra time.
4 dips short of 5 rounds.

6 rds
thick bar (playground) muscle ups

Complete as many rounds as possible in 20 minutes of:
Run 300 meters Assault Air Runner
7 Band  Assisted
6 + 300 meter run

400 meters
7 pullups
7 dips

6 rounds ( did it at the heat of day , and I felt like I was going to faint.) 

Scaled: (no rings)
2 bar muscle ups + 5 band assist bar mu’s per round
6 rounds + 400m + 1 mu (no band)

4 rounds in 20 minutes of:
Run 400 meters
7 muscle-up transitions

Excellent  Excellent  Excellent video.  A must watch and share with everyone I know.  
Ordering his book.
Thanks, Karen.  

Scaled/modified to
amrap20 min 
500m row
14 chest press--resistance bands hooked to rack--bands total 120# (not sure how it translates-but no pain in my shoulder)
7 strict pull ups
5 rnds @ 19:59
m/50/175
Still can't do push ups/dips without pain in shoulder
May have to suck it up and go to a Dr.

Still working on Muscle Ups. Scaled the workout to the following:

7 Dead Hang Pullups
7 Knees to Elbows
400m Run

Finished 7 rounds + 7 Pullups and 7 Knees to Elbows

WOD ANALYSIS

Coaching notes:

Modality: This exercise is a couplet modality that combines a sprint run from metabolic conditioning modality with a high skill movement from gymnastic modality.

Purpose: The training purpose is to improving the cardiorespiratory endurance and stamina. 

The reason for choosing movements: The distance and reps of movements are moderate. The movements were selected so that the muscles involved in each of them are different. As a result, the athletes can do them unbroken, at least for 3 first rounds. Otherwise, the trainers are advised to scale them.

Scoring (round numbers): Athletes must do at least 6-7 rounds of this cycle. Advanced athletes can do at least 7 rounds.

Scale method: This training focus on the speed of the 400 m run. If the athlete cannot run 400 meters in under 2 minutes, the trainers are advised to scale the distance.

Scale method: If the athlete cannot perform the 7 reps of muscle-up under 1 minutes, the trainers are advised to scale the movement.

Physiology (GPP): Cardiorespiratory endurance and stamina play the major role in this WOD.  

Physiology (energy pathway): The aerobic system is the dominant energy pathway.

Anatomy:
Run: Gluteus maximmaus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior.
Muscle-up: Latissimus dorsi, Pectoralis major (sternum head), Biceps, Triceps.
_______________________                                

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for Run ≈ 3 min
Specific warm-up for MU ≈ 7 min
WOD: = 20 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 12 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

RX：6R+200m.Unbroken.
https://youtu.be/D_BDQJPxvRs

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Run - locomotion, unilateral loading, skill (using gravity)
Muscle-up - clearing an obstacle, skill (kipping/core-to-extremity), pulling and mushing mechanics for upper body

WHAT ABOUT THE FORMAT
Allows for a lot of flexibility in how you do it and the intended stimulus. Basically you can decide if you want to emphasize the running, muscle-up skill, muscle-up strength, or, if you are dope, both running and muscle-ups.

TECHNIQUE SCALE
As is, sub a muscle-up transition from Carl Paoli for actual muscle-ups

CONSISTENCY SCALE
As is, sub pull-ups and dips for muscle-ups.

INTENSITY SCALE
Reduce the run and muscle-ups to something you can do unbroken/fast.

MY STUFF
Either 5 or 6 rounds + 1 muscle-up as rx'd. Did my first two sets of muscle-ups unbroken. I kinda coasted on the runs to allow more recovery time for muscle-ups. Didn't sprint the workout by any means, but definitely didn't bs it.

GENERAL FEAR LEVEL: 7