#WORKOUToftheWEEK 8.10.2018
“The mind is not a vessel to be filled, but a hearth to be lighted.”
8.10.2018
WOD credit: CrossFit Southie
For Time:
50 Calorie Row
5 Ring Muscle Ups
40 Calorie Row
4 Ring Muscle Ups
30 Calorie Row
3 Ring Muscle Ups
20 Calorie Row
2 Ring Muscle Ups
10 Calorie Row
1 Ring Muscle Up
(22 Minute Cap)
The Rundown:
I had the awesome opportunity to tackle this workout a few weeks ago at CrossFit Southie and I had a blast doing this one. Although it was a TON of pulling, it was the kind of gymnastic grind where you can just find your rhythm and move!
Obviously, if you are still learning muscle-ups (or can't do that many) you can do 2 or 3 times the number of pull-ups. Also, for scaling options, if this is too many calories, then you can scale the calories on the rower to something like this.
Scaling options:
25 Calorie Row
15 pull-ups
20 Calorie Row
12 pull-ups
15 Calorie Row
9 pull-ups
10 Calorie Row
6 pull-ups
5 Calorie Row
3 pull-ups
Either way, scale the reps from above as needed, and power through this as you can! This workout was super fun, and although looked super long, was still something you can move through pretty efficiently. Watch the video from Marc & Aimee on muscle-up transition drills, and if you need more help on pull-ups or muscle-ups, head to our YouTube page here.
Post your times to the comments, or ask questions, or post another WOD you want to submit via a comment at the bottom of this blog.
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