Wild Wednesday

3 pull ups
3 dips
6 burpees
9 wall ball 5kg
11 rounds
D

as rx'd 10 rounds

Adrian congrats on the muscleups.

3 Ring Pull Ups
3 Tyre Dips
6 Burpees
9 5k Wall ball
10 rounds + up to 3 Burpees
Helen
Good wk this morning guys & girls!! Simone good wk on the pull ups!!!! me sooooonnnn i hope.....

3 muscleups
6 burpees
9 thrusters 40kg

rounds in 20mins =9 full rounds

(did this outside this morning. fingers and hands were bitterly cold on the cement for burpees and the bar for thrusters!!!!!) i think they are still numb!

ROB

Pull ups & dips on bars
Burpees
Wall balls

Forgot to add 9 rounds

Congrats Adrian on your first MU.

See you all in a week after some wine tasting in the Yarra valley

8.5 rnds

Thanks Graeme. Hopefully it won't be long before I can do a whole workout inlcuding MUs.

Enjoy your time in the Yarra

Mick was saying to me last week if you can get 15 HSPU out non stop then start trying the MUs.

I looked at the CrossFit journal and it recommends breaking it down and building up. Here are my thoughts based on what have read for those that are keen (not that I am expert by any stretch of the imagination). I reckon it takes no more than 10 minutes a day. Start with hand stand holds against a wall even if only for 10 sec. Build up to 3 rounds of one minute. This may take 2 wks it may take 6 wks everyone is different. You may already be able to do this so move on. The best outcome is without the assistance of the wall (I still can't do that for more than 10 seconds) but you can still move on to the next step concurrently.

Then try 1 or 2 HSPU. Build up from there to 12 HSPUs in one round. Then get 3 of these rounds out with rest in between. Be confident with this excercise.

Then be doing ring dips and make them really deep. "Full range of movement" as Steve would say.

Now all the muscles surrounding the shoulder has toughened up and ready.

Then the MUs 1 by 1. (This was me today, yah .

Next build to 5 or 10 non stop...I reckon 3 months is my target. Anything less is a bonus.

See you all tomorrow.

Tried to do an exit stage left at 7.40am.... hmmm.
6 Ring Pull Ups
6 Tyre Dips
6 Burpees
6 5kg Wall ball
11 rounds exactly.
Great workout.

15 rounds
+ 3 Muscle ups
+ 1 burpie

by the way Kam, thanks for the tips on the wall balls.
I love them. But maybe because I'm not throwing the ball up high enough. I will try that explosive thing the next time and see how I go.

3 Pull ups
3 Dips on GHD
6 Burpees
9 Wall Ball 5kg

8 Rounds exactly

Thanks Helen it's all coming along You will be there before you know it! Have fun in Yarra Graeme see U when U get back (Take the WODS!) Congrats Adrian on your MU looking much stronger!

as rx'd. Substituted rings for 3 heaves 3 dips. rings soon hopefully

16 rounds
3 heaves
3 dips
6 burpees
1 wal ball

as Rx'd

12 rounds + one MU.

Mat.

Congratulations on completing your first muscle ups today

Adrian
Joel C
Dave
Matt P

Nearly their Jenifer, Great effort by all tonight.

As Rx'd
10 rounds + 3 MU
Just paced it tonight, could have gone alot harder.

Grats to everyone's muscle ups tonight!!
Chris L

9 pull ups
9 ring dips
6 burpees
9 wall ball

7 rounds in 21:10

Jen C

Checked the board this morn actually got 9 rounds out instead of 8 - Doh