Tuesday, March 15, 2011


WOD - 20 Min AMRAP
Sprint 20-40-20 Shuttle Drill
5 Ring Dips (Set High so 1st rep is from Muscle Up)
10 Push Ups (Release at Bottom)
15 Wall Ball

Remainder of Session

Post rounds to comments


  1. This is the first time i have done a wod with Muscle Ups Rxd.
    4 rnds + 5 attempted Muscle Ups.

    Once I missed that Muscle Up it all came to a stop.

  2. ohs 20,30,40,50,60,60,60 10 reps each set

    20 muscle ups 9.08

    1 min row/30sec to do 5burpee x 5rnds

    3 x 1min hover 30sec rest

    after speaking to glen tonight i just want to say to all competing, remember this is a 6 week competition. a grand final every week for 6 weeks. don't take your foot off the throttle just yet. you only have to peak for 'game day'. im no expert in how individuals should prepare but do what ever you need to do. but keep training... HARD! there is still a lot of improvement in all of us in 6 weeks. just make sure on 'game day' you are fresh.

    good luck. lets do this thing