Muscle-Ups - Day 81

Here's an awesome video I stole from the CrossFit Northern Kentucky site:


What is CrossFit? from Jennie Forman on Vimeo.

Today's WOD is Muscle-Ups... muscle-ups on Easter, gotta love it:). Since I cannot do a muscle-up yet, I'm either going to try to work on muscle-up progressions (ie. do the dips & pulls with the rings) or just do the standard sub of pull-ups and bench dips that I typically do.

Either way, I'm scaling this to "Pack" level.

Warm-Up:
5 min. jog
5 min. punching bag XX nixed this since it was so late
10 push-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
10, 15# KB swings
12 burpees

WOD (Pack):
For time -
60 pull-ups (jumping/band-assisted)
60 dips

Time: 12:36

I ended up doing this at 9PM tonight... ugh, too late to workout for me, especially on a full stomach. I did 6 sets of 10 and did just the basic jumping/band-assisted pull-ups and bench dips. Didn't feel like watching videos on the muscle-up progressions before getting to this. Really lost my steam after the second set of 10 (switched to band-assisted pull-ups after this).