CrossFit WOD
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Rick's WOD
Well I can't do muscle ups and I am not sure I will ever be able to do a muscle up. My shoulders were beat from doubling up on the WOD's yesterday, so I decided to complete 120 pull ups then 120 push ups in sets of 10's and 20's with out timing. In other words during the course of approximately two hours I would randomly head out to the garage and do 10 to 20 pull ups. After I completed the pull ups I followed the same protocol with push ups. I got them done.
Also between the pull ups and push ups I completed
8 reps of 135lb back squats and 2 sets of 8 reps of 155lb back squats. Up until now I have been squatting to a 14" med ball on a 45lb plate. I removed the plate and now am squatting to just the med ball which lowers my squat around 1.5". Wow, you would not believe how lowering the squat by 1.5" matters, but definitely tougher for me.
I also kept up the shoulder press work with 3 sets of 8 reps of 65lb shoulder press.
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