Intermediate, bar MUs, black box, E3.5MOM

5, 4, 4, 4, 3, 3

Rx

25-30-40lbs.

4:26

(10-8-6-6 reps)

M/52/86

16-20-24x

30 Strict p.u
B.j 24"
6:51

M/38/6’/173#

10 sets of 3 strict ring muscle-ups with 10 box jumps to 30” after each set (90 total jumps).

17:29
Deo gratias

No place to do muscle ups. Subbed with this:

Weighted strict pull-ups 50-50-55lbs
then
6 rounds for time of
15 pull-ups
15 ring dips (mostly jumping)
10 box jumps (24")
15:50

I got an unexpected work call about 5 secs after I finished the WPUs; didn't do 2nd part until almost 90 minutes later. I should have redone the WPUs but I liked my marks so ... no.

Part 1, with a chained weight belt:
0-0-2.5#
part 2, Rx’d:

9:27 [10-7-5-5-3]

M55/150

3x1 strict pullups - 36#, 41, 46
3x1 strict ring dips - 36#, 41, 42

8RFT-

5 pullups 5#, 5 ring dips 5#
10 box jumps 24"

13:40

5lbs.-12lbs.-18lbs. Around waist hanging from waist. 

13:23 WOD basically rx’d but with no lockout on kipping muscle ups. Shoulder was hurting after wtd strict muscle ups but not if I didn’t include the dip
8-5-4-5-5-3 with 10 box jumps after every set including the last one so 6 sets of box jumps at 30”
Sarah 14:44 with 6 rounds for max reps of ring rows and push-ups with 10 box jumps at 20” each round. 

45/176cm/173lbs. 

I don't know what the problem is, but low-rings MU transitions trash my right elbow. After the 15-minute practice and one round, I knew I'd injure myself if I tried to do the rest of the WOD, so I called it quits.

For time

6 rounds

3 strict ring MU (L-sit from de ground)
10 box jump over 24"

12:54

did not have the space for kipping MU and for 30 inch box jump 😄

weighted chin-ups 40# x3
weighted dips 40# x10

then 6 rounds of:
chin-ups x5
dips x10
20” box jumps x10

M 32yoa 192cm 97kg
30 muscle ups for time: 9:48

I did strict pull-ups and strict ring dips and added weight to the above by doing it in 3 rounds of 5 Strict Pull Ups, 5 Strict Dips then 3 Rounds Whit 15 lb plate of the same excercise.
 then I did seated, no weight, seated Ring Muscle Ups 1-1-1
30 Muscle Ups for time: 17:50
6-10-15-18-21-26-30

Weighted Strict Pull Up
BW 197 + 60/75/95#

FT:
30 RMU
- 10 BJO (30”) every break

8/7/6/3/4/2 (6 sets)

Time 8:20

Subbed strict weighted bar MUs and regular bar MUs accordingly:

Part 1: 0lbs-5lbs-15lbs (using weights in a backpack)

Part 2: 5:57, Sets were 12-7-7-4, 3 sets of 10 30” BJ

9:28 
ring cable system with 45 lbs on each side
10-8-6-6
30 box jumps

Rx
For the strict I started with no weight, rings at a height where I could make false grip on my toes. Tried a 20lb wall ball, nope, was able to get it with a 10lb DB and then a 15lb KB.
The timed portion required 6 trips the to the box 😮‍💨
11:46
M/30s/225lbs

M-43/178/77kg
6 set of:
- 5 C2B pull up (
- 10 dips 
- 10 box jump (30 inch)
Time: 14’ 12’’

Pull-ups 35-35-37.5-40#(f)
Ring dips 40-45-50#
Then Steven's recommendation of 8 RFT
5 strict pull-ups
5 ring dips (15#)
5 box jumps, 24"
12:28
Should have done 10 bj's

61/5'8"/155

30 muscles for time (no box jumps)
12:25

14:45
had to do some modified version bc where I do bar MU I cannot do more than one -there’s a bar in the way-
So I did 6x 5BMU & 10 30”BJ
ripped my palm in the last 2 MU but finished anyway 

Did our Friday Bulletproof workout instead per usual (pull ups still involved at least)

For Time
.61 mile run (1 lap around building)
50 Burpees
50 Pull-ups
5x30 yd Bear Crawl w/ KB drag (16kg KB)
100 Squats
200 Ammo can presses (~35#)
.61 mile run (1 lap)
42:36, broke the reps into 5 rounds (10, 10, 1, 20, 40 each round)

The only part of me that I listened to was breaking the work into rounds and a moderate pace.  I meant to only do about half but didn't listen and just kept going - may pay for that later but it was fun.  I may end up just doing some weighted pull-ups tomorrow.

1rm strict pullup and 1rm strict dip: 15 mins

8 rounds of TRX dips and 5 chest to bar: 8:38

2.5 m run outside in rain:
Then weighted toe-assisted pull ups (40# sand vest filled backpack worn frontwards) 
And, per Steven's suggestion, with mods:
For time: 8 rounds 
5 toe assisted pull ups slow on ascent & descent
5 weighted dips between 2 chairs (40#)
7:58
 Rest of time box jump practice to 15:00
Finished with some lat pulldowns & pendlay rows, untimed.

Beginner option6:45

Globo wod: if you do not have rings, if you have a pullup bar that can be used for bar muscle ups spend 15 minutes working strict bar muscleups then do 30 bar muscleups for time.  Otherwise find a 1rm strict pullup and 1rm strict dip (15 minutes) then do 8 rounds of 5 weighted bar or TRX dips and 5 chest to bar or strict pullups, 15 minute cap. 

Intermediate Option
Warm up with elastic bands on the rings, failed with thin purple bands, hanging one on each ring.

Pull-ups on the rings with 20 Kg hanging from the belt.

4-3-3-3-2-3 ring muscle-ups. Hand disconfort due to blisters were the limiting factor I guess, not muscle fatigue. Used gymnastics grips. 11 minutes. 18 reps total.

This is going too far. Get back to programming for regular folks vs games athletes. 

Weighted pull-ups 1-1-1 10-12-14 kg

5 rounds for time:
6 ring muscle-up transitions
10 box jumps or step-ups
06:53

combined  intermediate and beginner  option. As still learning muscle ups