REST DAY @ CFX Popeye

Four Rounds

9 Muscle Ups / 27 Pull Ups & 27 Dips
15 Deadlifts 100/50kg
21 KB Swing 24/12kg
1 Rope Climb / 3 Pull Ups & 3 KTE

Post Results to Comments:

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What happened to rest day?

27 Pull ups & 27 Dips
15 Deadlifts @ 70kg
21 KB Swings @ 20kg
3 pull ups & 3 KTE
TIME - 34:10 mins

Those pull ups would just never end!!!!
PANDA

27 Pullups, 27 dips
15 DL @ 50kg
21KB Swing @ 16Kg
3 pullups, 3 KTE
30.17
D

Pull Ups & dips
others as Rx'd

34 something (I think)

First rope climb - loved it!
Muscle ups next?? may be a while I think.

Great session. I did 32.25 or something close to that. Happy with my time but realistic enough to know that it was due to the fact I didn't have much control with a few of the exercises, especially pull-ups. I loved how challenging this was and how hopeless I was at the pull-ups... because the only way is up. : )

Four Rounds

9 Muscle Ups
15 Deadlifts 100kg
21 KB Swing 25kg DB
3 Pull Ups & 3 KTE on rings

26:40sec

Adam

Hey. Were we meant to do 9 pull-ups four times? Or 27 pull-ups each time. I blame my vagueness on oxygen deficit. If anyone can answer that question, that'd be great.

Hi Carla

It was 9 muscle ups each time ot the alternate is 27 pull-ups & 27 tricep dips each round. So that would be 108 PU's & 108 dips in total.
The general rule is 3 PU's & 3 dips for each muscle up. Hope this helps.

Oh. So i could have done 9 muscle ups instead of 27 pull ups? The muscle-ups were tough. I've been thinking about the workout all day instead of working so I know it was a good one. Thanks for your help.

Aaron,
you're pulling some great times at the moment!

- Kam

As Rx'd

22:28sec
Mick

As rx'd

26:59

Deadlifts got me tonight. Thanks Kam, feeling stronger overall.

As Rx'd
22:13
Chris L

as rx'd with pullups and dips

25:30ish

Chest to bar on majority of pullups..

27 Pull Ups & 27 Dips
15 Deadlifts 50kg
21 KB Swing 16kg
1 Rope Climb

32:34? (definately 32 min something)


Tam

4 rounds

27 pull ups & 27 dips
15 deadlifts 50 kg
21 KB swing 16kg
1 rope climb

37:27
That was tough!!

Jen C

4 rounds
27 pull-ups + 27 dips (on tyre)
15 DL 50kg
21 KB 16kg (1st set on 12kg)
1 rope climb

36 something.

Yep, Jen C was right - that was tough!!!

A

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