WOD: 10.29.14

COLLECT MOMENTS NOT THINGS

IMG_6374

 

Muscle-Up Progressions:


Muscle Up Drills with Austin Malleolo


False Grip and Strict Muscle Up Progression

 

 

Fitness:

“Pull-ups on the Minute (AKA: Death by Pull-ups)”

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.
For total rounds plus reps

 

Performance:

 

2 rounds for time of:

  • 20 Box jumps, (30/24-inches)

  • 5 Muscle-ups

  • 30 Russian Kettlebell Swings (70/53-pounds)

  • 5 Muscle-ups

  • 40 Double-unders

  • 5 Muscle-ups