Home » WOD » HumPty Hump Day 1/30/13

HumPty Hump Day 1/30/13

Posted by BoomBOX CrossFit on Jan 30, 2013 | 8 comments

Gymnastics Training

Beginner:

15:00 ring muscle up progression skill work or ring support skill work + 1 attempt ME ring support hold

Advanced:

15:00 strict muscle up skill work + 1 set ME unbroken muscle ups

Conditioning

A. AMRAP 10:00

3 muscle ups + 3 ring dips
16 KB swings 70/53
50 double unders

*Beginners sub 5 pull ups + 7 push ups. Athletes that are close to a muscle up can sub band-assisted muscle ups + 2 ring dips.

8 Comments

Lindsey Simpson / January 30, 2013

Had fun practicing muscle ups. Those won’t come easy but are desirable.

Wod:
Kipping pull-ups
Strict push-ups
#44 KB
Single unders

3 rds. + 10 su’s

Reply
Chas / January 30, 2013

Uugghh, I need someone to light a fire under my a$$… I don’t know why I’m so sluggish.

Tonight sucked yet again. It’s buggin me and getting to my brain.. I hope I’m ready for NLIs. Aarrgghh!!!

Wod
5 kpus
7 push ups
16 44# kb
50 dUs

2+46dus

Reply
- April / January 30, 2013
  
  You will be ready, Chas! Keep eating clean and keep pushing hard!
  
  Reply
SonZ / January 30, 2013

Did push press work for strength
WOD
Modified to pull-ups on thing green and purple bands and gs push ups
35# kb swing
And 100 singles
Completed 4rds and complete the pull ups and push ups on rd 5 .

Reply
April / January 30, 2013

Muscle up progressions, so fun!!

WOD:

kipping pullups + pushups
45 KB
DU’s

3 + 8 KB’s

Reply
Josh / January 31, 2013

3 rounds +15 RX

Reply
Joe Guz / January 31, 2013

*STRENGTH
Muscle up progressions(I can feel the first 1 coming)
*WOD
MU’s+ 2Ring dips (blue band)
60lb kb (time to move up to 7olb kb)
150 singles
Ray, THANK YOU

Reply
Johanna / January 31, 2013

Wod: 1rd 85 singles
44# in, purple band, strict push ups

Reply

Leave a Comment Cancel reply