"Nate"
AMRAP 20
2 Muscle Ups
4 HSPU
8 Kettlebell Swings 70/53#
(If you can not do muscle-ups the equivalent sub would be 4 pull-ups+4 ring dips=1 Muscle up)
ADVANCED
AMRAP 20
2 Seated Muscle Ups with 1/2 or 1 inch band
4 HSPU with 1 ambit
8 Kettlebell Swings 62/44#
(If you can not do muscle-ups the equivalent sub would be 3 pull-ups+3 ring dips=1 Muscle up)
INTERMEDIATE
AMRAP 20
4 Pullups
4 Dips
4 HSPU with feet on bar
8 Kettlebell Swings 53/35#
BEGINNER
AMRAP 15
4 Jumping Pullups
4 Dips off bench
4 Dumbbell shoulder presses-choose weight
8 Kettlebell Swings-choose weight
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If anyone has another set of rings, please bring them. I was really hoping that the ones I ordered would be here before we did this.
ReplyDeleteDid the first 3 rounds Rx. Then Round 4, I had 5 failed attempts on my second muscle up and decided to only do 1 per round for the remainder of the workout. Ended up doing 5 Round plus 1 muscle up and 4 HSPU.
ReplyDeletePuts me at 9 MU in one day. New record!