WOD:
A. Pull-up / Muscle-up Training:
2 minutes max reps ring/bar muscle-ups OR chest to bar pull-ups OR 1 giant unbroken set
rest 2 minutes
2 minutes max reps chest to bar pull-ups OR pull-ups OR 1 giant unbroken set
rest 2 minutes
1 minute max reps ring/bar muscle-ups OR chest to bar pull-ups
rest 1 minute
1 minute max reps chest to bar pull-ups OR pull-ups
B. SPRINT TRAINING:
For Time:
6 burpee chest to bar pull-ups RX+ 6 burpee muscle-ups (ring or bar) (MRX 6 burpee pull-ups)
36 double unders
18 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg)
rest 2 minutes
repeat 3 more times for a total of 4 rounds
Score = total time minus 6 minutes of rest
Adam! This guy is a true stud of an athlete! Always working hard, and always up for a challenge! Unbroken baby!! 🙂
Too cool for school baby! Mahdi the Monster slays any WOD he wants any way he wants. One of a kind in every way and as kind as he is talented. My man!
Tevas are the new Nanos
If only we could get him to wear real shoes….
Chacos….why
I think he did Murph in those Chacos
That’s a bad dude right there. Adam can do it all and he only knows one pace…all out!! Keep it up dude, but get some real shoes…
A.
Worked on Linking BMU, got my first linked(thanks Mandee) / CTB / RMU Progression / Max Rep Strict Pull Up (7).
B.
8:21 Scaled DU in half
I subtracted my rest time twice, 14:21.
Can’t nobody beat Mahdi.
A. Did 3 RMU’s EMOM for 2 min
A2. Worked butterfly pull up motion
B. 21:36 Rx(+ish) (burpee BMU’s & 28kg KB)
A1. 16 unbroken Ring Muscle-Ups
A2. 27 unbroken C2B
A3. 14 unbroken Bar Muscle-Ups
A4. 12 unbroken C2B
B. 10:00 RX+ with Ring Muscle-Ups
7:00am Class:
A1: 7 unbroken RMU
A2: 30 total CTB
A3: 5 unbroken RMU
A4: 19 total CTB
B: 12:31, RX+ w/RMU (splits: 2:11/3:27/3:31/3:22)
– Fun class Mandee! Thanks for MU tips! Thanks for the push Bill! Adam is one heck of a stud! He can skip 6 months of CF and still come in and whoop A$$!
A. 9 Ring MUs unbroken
18 C2B unbroken
8 Ring MUs total
15 C2B total
B. 1:56/1:59/2:08/2:11 = 8:14 Rx+
with Ring MUs on the WOD
A: 0 BMU/12 c2b/1 BMU/10 c2b
B: 8:27 RX
Got to work out with Mr. Mahdi and his Chacos at 4:15 today! Keep up the good work, Adam!
11:12 scaled to pullups and singles
A: 6 unbroken Ring MU
5 unbroken C2B
7 BMU
16 PU
B: 13:28 RX+ w/ RMU
Hot damn Shana! 💜
5 unbroken ring
20 unbroken ctb
4 unbroken bar
10 unbroken ctb
11:23 rx+ bar