1.) Bella Boo
3 Rounds
20 Deadlift 225/155lb
7 Muscle Ups
Note: bar muscle ups are the first scaling option for the ring muscle ups
*2.) EMOM for 10 minutes
Odd: 10 Deficit Handstand Push-ups 2 x 45 / 1 x 45
Even: 5 Hang Power Clean 205/145lb
*3.) 10 rounds
100m Row
10 Burpees
Rest 30 seconds
*4.) 15 minute AMRAP
25 Wall Facing Squats
10 Parallel Ring Rows
10 Tri-pod -> Headstand
Note: knees touch elbows each rep
*5.) Push Press 5-5-5-5-5, start at approx 60% adding load each round
*6.) 3 rounds
15 Reverse Hyper
20m Handstand Walk
*7.) 3 minutes
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch
3 Rounds
20 Deadlift 225/155lb
7 Muscle Ups
Note: bar muscle ups are the first scaling option for the ring muscle ups
*2.) EMOM for 10 minutes
Odd: 10 Deficit Handstand Push-ups 2 x 45 / 1 x 45
Even: 5 Hang Power Clean 205/145lb
*3.) 10 rounds
100m Row
10 Burpees
Rest 30 seconds
*4.) 15 minute AMRAP
25 Wall Facing Squats
10 Parallel Ring Rows
10 Tri-pod -> Headstand
Note: knees touch elbows each rep
*5.) Push Press 5-5-5-5-5, start at approx 60% adding load each round
*6.) 3 rounds
15 Reverse Hyper
20m Handstand Walk
*7.) 3 minutes
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch
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Alyssa DeNoble
21:48
If someone finds my immune system please send it back to me.
25
1
Nice job today!
Angel Anderson
9:35
115# and baby BMU @forehead height. HPC & HSPU EMOM @105 1 abmat. All reps.
11
0
Bruce Hoffort
8:03
All the bands for bar mu's, lite DL to baby the leg a little more. Assault bike.
23
0
Chad Wusterbarth
10:28 DL@185# ring muscle ups
EC with Carl - 2x45 plates & 135# cleans. EC with Brett PP +hypers & handstand walks
21
0
Danielle Sherman
9:47 - first 7 bar MUs!!🙃🙂🙃🙂
Long time coming on the bar MU. Thanks 5:15. Trip->headstand ec. Shoulder smashing and stretching
13
3
Hannah Fameree
11:04, 125#, BMU with 2 bands
First time trying BMU with bands, that was fun!!
12
0
Jamie Kemen
12:21, 135# 🙌🏻 CONGRATS 🎊🎈Becky!
Bar MU from 20" box. First four without plate, final 17 with a 15# plate added to box. Practiced stringing 2-3 together.
19
0
Krystal Lowney
17: something
135# DL because I knew it would take me forever to get 21 BMUs
22
0
Lauren Kalil
17:06 RX
Burpees/row, HSPU/hang PC
19
5
👊👊👊!
You’re a fighter! 👊🏼
Thanks for the encouragement! It was a soul crusher!!
Workouts with muscle ups are usually soul crushing for me also 🤭
It’s a good day if I don’t take a lap in between every single MU 🙈
Liz LeCaptain
18:36 RX BMU
11
2
I thought of you today, way to get ALL of them!💪🏻
Thanks! My hands took a beating from all of the attempts
Megan Vogel
155# DL/Green Band BMU + some baby MU's
First time attempting a band MU... can't wait to chase the real one! HPC 115#/HPSU EMOM, FS 85-165# from yesterday, *CONGRATS Becky on your first BMU!*
25
0
Paul Mantz
Me and Gymnastics = no beuno
22
2
Pauly VanderKelen
6:43
DLs: 2x10s / MUs: 4-3, 4-3, 3-2-2 / EMOM20: 1 snatch @ 175# (1 fail but reset right after and hit it)
1
0
Theresa Rosenquist
7:25**
**Scl'd MU w/ parallel RR + RD. 15' bike & MWOD knee therapy +.
16
0
Timm Uhlmann
idk time. 205# MU from box
EC 3 & 5 with Derek. PP 95# Done more EC this week than any week before. I should probably pay more attention to time, I guess.
0
0
Troy Foley
9:00
BMU (tattoo protection scale)
17
2