My First Muscle Up!

I will contain my excitement for the end.

Today's WOD seemed much easier than it really was.

Skills/Drills  Bear complex 10 reps


4 Rounds for time:
15 Push Press (75lb )
30 Second L-Sit
15 Russian Twisters ( 53lb Kettlebell)
15 Tuck Jumps

First let me say, if you dont know the bear complex, look it up. With weight, this could be worse than burpees. A total body workout; Power clean to front squat ( you had to split them up, no clean squats) then push press over your head to a back squat, back over your head and down to the floor.That's 1 rep! If you put the bar down at any point the rep did not count. We only did the bar, which was pretty easy, but man if you put a little weight on there that could be brutal.

The workout was really core intensive, which is another thing I need to work on. the L Sits are intense. I had to switch to handing from the bar and holding my legs up after round 2.

Time: 11:51

After class was where the magic happened for me. I talked Dave into teaching me muscle ups on the rings. My first try I knocked out a strict muscle up no problem. I was pretty excited, and enjoyed seeing the faces of everyone that watched. I couldn't quite get the kipping down. It's not as natural as on the bar because the rings move, but I made the first step. The false grip tore my wrists up a little too. Cant wait to get calluses there.

Tomorrow, there is a Murph challenge


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

The only thing I hate more than running is running in the cold. So I'm not sure if I'm going to do this one. But we will see.