Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.
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Enjoyed this workout. I’m still not there on a legit muscle up, but even jumping muscle ups are fun.
The basics gymnastics work is fun even when I’m falling on my face.
Scaled to jumping muscle ups and some balance support for the one legged squats.
Time: 21:58
Did some strength work before and after the WOD:
Squat at 190 lb. for 3×5
Bench Press at 145 lb. for 3×5
I started this week with adding in the CrossFit Football strength WODs.
We’ll see how that works out.
Today’s WOD was challenging, but a lot of fun. Great to see people trying the rolls and handstand walks even when they didn’t feel they were very good at it. People improved under pressure through the WOD. Cool to see.
I did my first six real muscle ups today. I’m still pretty excited about it. My shoulders are feeling pretty rough now. I did three muscle ups prior to the WOD, and then did three after the WOD. It took about 25 attempts to get those six MUs.
I was unable to get a legit one during the WOD. Hudson suggested I make 5 attempts and then move on. With the five failed attempts and balance support on the one-legged squats I finished in 12:36. Hopefully, the next time MUs come along I’ll be able to do them rx’d.
18:52 Rx’d
This was a good WOD that hit several things I need work on. My pistols got notably better throughout the WOD. My handstand walks got a little better. Still need dedicated practice on that.