CFWUx2 sub 1mu for pus/dips
45/3 37/3 38/3 36/3

153 subbed AB for cals. Bar MU. 39 y/o M

cals 133
MU 20

next day, midday

wu: bike, sgdb, scales

wod:		4 rnds
			3 min echo cal
			40, 33, 32, 27
			1 min strict ring pull ups/strict parallel bar dips
			6, 6, 6, 6

post: echo, accessory

46-4
40-3
36-3
37-3
159-13

211 cal
12 bar MU

M/53/5'11"/175#

Scaled, i can do RMU but i don't have strict mu, 5 strict bar pullups, 5 negative bpu

Round 2 and 3 only 4 but did 6 negatives

male24y175cm83kg

187 calories/ 20 strict ring muscle up singles
49/45/47/46 calories and 5 muscleup/rnd. 



187!/42%/176cm

M/26/5'8"/160lb
CrossFit AFK

54-48-47-50 cals
2-2-2-3 muscle-ups, strict from seated

The transitions on this one was difficult to manage. 

140 Cal Row & 71 Sit-ups

4 rounds of:
3 minutes of rowing, Nordic track rw200
1 minute of muscle-ups, rings

36/3
32/2
34/3
31/3
133/11

181 cals and 21 PUs.  

JonNYC

subbed:
2 minutes of burpees
1 minute of pull-ups
1 minute of dips

161 reps

199 cals
15 Muscle Ups
Rx

M/29/6’1”/200lbs

M/36/6'/175#

205 calories, 9 strict ring muscle-ups

Deo gratias

Rx : 186
row (50/46/46/44)
mu (8/7/7/7)

https://youtu.be/8k-z9s9xMM0

completed on the 26th in the a.m. at the Y. there are no rings nor a pull-up bar that I feel comfortable trying BMU's on. tried for a while before starting this and finally decided to sub with strict chest-to-bar pull-ups and parallel bar dips as a sub for x1 MU.

206 cals
18 reps

tried to haul more ass on the row as I felt the sub was weak. kept the clock running, so some of the rows were a hair shorter than 3 min, the MU subs were definitely shorter than 1 min.

201
15

160 total calories even
5-7 muscle up transitions per round. 

something like 185 reps scaled

Beginner-ish Scale
3 rds
3 min row
1 min knee pushups

Concept 2, 10 drag, rowed about 630m each rd. Did about 20 knee pushups each rd. Results not exact.

Subbed 3 pull-ups and 3 ring dips for each MU. Drag 7 on the C2.
62, 9/9
56, 9/9
56, 9/9
53, 9/9

227 cal/36 pull-ups/36 ring dips total

Pense que podría llegar más lejos pero si es un wod de mucho pace  hice 26 R.M.U.
 Pensé en llegar a 45 pero de verdad fue retador desde la primera ronda

4 rounds of
3’ sdhp with #10 dbs
1’ baby muscle up on bar

r1:
101 sdhp
11 bmu
r2:
100 sdhp
10 bmu 
r3:
95 sdhp
10 bmu
r4:
101 sdhp
8 bmu

Rx 

cal/MU
52/5
50/5
50/5
51/5

203/20 total

Low ceiling mod.

283cal of rowing + 21 low ring seated muscle ups(no foot help on dip but not quiet L) 
=304 reps

M/30s/225lbs

Modified, using 2x 9,5 KG DB:
--
4 rounds of:
3 minutes of DB SDLHP
1 minute of bodyweight rows (round 1 & 3) and bench dips w/ elevated feet (round 2 & 4)
SCORE: 
61 SDLHP / 15 BwR 
 + 55 SDLHP / BD 
 + 50 SDLHP / 12 BwR 
 + 41 SDLHP / 16 DB 
= 207 + 27 BwR + 33 BD
--
Glutes still sore from those lunges 

As rx’d, 199 calories and 10 muscle-ups.

Rowing:  53-48-48-50
MU:  2-2-3-3

This was interesting – I rowed hard but not THAT hard, and yet when I got to muscle-ups, I really struggled.  Failed a rep in each of the first two rounds.  Something about the rowing really fatigued me and made MUs harder.  Transitions were also a little difficult, as I rowed inside and did MUs outside; I used a
running clock, so I didn’t get a full minute for muscle-ups (or rowing) for most rounds.

48m/5'10"/180

No rings, subbed Bar MUs:

202 cal / 21 Bar MU

150207 (Rx’d): 180 / 12

For time
5 Rounds for time of
10 strict pull-ups
10 strict ring-dips
10 alternating pistols
-7:33

193 cal + 23 MU Rx'd
Row: 51-47-47-48
Kipping Ring MU: 6-6-5-6
A fateful WOD for me - I cracked a rib on a Bar MU in the 3rd round of this for 150207.
m/53/5'11"/187#	

M / 37 / 85.6kg

Scaled
Ski-erg 55 / 47 / 48 / 48 cals
Strict Chin-up 7 / 5 / 5 / 5

Rxd 
50/2
45/2
45/2
43/2

M48/5'7"/168#

146 cals on row (4 rounds of 3 minutes)
30 strict chest to bar (4 rounds of 1 minute)

Hey Denise...will move like a "unicorn" later today😆😂🤣
thanks for the tips

Subbed runs for rows, assisted mu

244 cal, 24 assisted mu

Cal PU Dip
53 12 10
52 10 10
54 14 13
53 13 13
212Cal   49PU   46Dips
Total time 24min dragging b/t transitions 
cold and tired 
All with #20 vest

Subbed muscle ups by alternating 3 pull-ups - 3 dips - 3 pull-ups - 3 dips - etc.

173 cal (2779m)
37 pull-ups
36 dips

Biggest trick: quickly getting feet out of rower straps

200 cal row 

For MU sub, did a Chris style "different format of pull-ups/push-ups each minute."

M/47/6'2"/180#

Sub'd 44# DxKB Ben Grimm's for muscle ups the rest as rx'd 
51/5
44/5
45/5
45/5
Total = 185/20

148CAL+31REPS.
https://youtu.be/ur5dRwIAak4

Champions Club Scaling Notes

RANT
Denise Thomas comes in with some impressive energy every time she does a video explanation. Just thought she deserves a shout-out.

WORKOUT THEMES
Medium and light. Using endurance and stamina to challenge out muscle-up technique. Monostructural and gymnastics. Scaling an obstacle, upper body pulling and pushing (with skill)

ASSUMED
1 minute of muscle-ups will not turn into 1 muscle-up and 53 seconds of rest

MAIN DECISION
How do I adjust this format to meet my current fitness level and skill?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Row
Kipping pull-up
Kipping dip
*pick your numbers that makes you feel like you get enough practice

CONSISTENCY SCALE
Same as technique, except change kipping to strict, or just practice strict muscle-ups

INTENSITY SCALE
Sub burpees for muscle-ups and practice muscle-ups in the warmup

MY STUFF
Did a partner workout with one partner doing 8 inverted burpees while the other practiced strict muscle-ups

GENERAL FEAR LEVEL: 7?

Beginner Option:
3 rounds of:
3 minutes of rowing
1 minute of 3 ring rows + 3 push-ups
40 cal/19 reps
47cal/12 reps
59 cal/15 reps
136 cal/46 reps