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Lifting Ourselves and One Another

Thursday, November 30, 2017

All sets for time:

A.   300 double unders
B.  50 cal row
C.  Static back extension hold – one set
Compare to Saturday, September 17, 2016
D. 15 muscle-ups
E. Chin over bar hold – one set

Coach’s notes:

Complete in any order and Post time for each set to comments.

WOD Leaderboard

Comments: 6

A. 5 min of practice (thanks for the tips Laura…keeping the hands down helped a ton)
B. 2:19
C. 30 seconds
D. 2:06…scaled to ring rows -> ring dip
E. About 3×10-15 second holds.
Great work 6am!


A. 200 DU in 6:30… progress
B. 3:09
C. 2:00
D. 20 ring scaled from the floor for practice, did not time.
E. 22s
And as a bonus Laura had us do 100 shoulder taps and I worked on some handstand holds against the wall.


B. 4:15
C. 52 seconds
D. Rings Dips and MU transition practice
E. 25 seconds
A. 4:52


Du: 2:30 rxd
MU: 15 transitions and then 15 attempts, getting closer!!
Back extension: 2 mins
Row: 3:38
Bar hang: 1:30

Thanks Todd!


A. 7:35
B. 2:24
C. 1:30
D. First time doing muscle ups on the rings, managed to get all 15 in 5:00!
E. 0:45


A: 200 DU – 8:19
D: 15 MU – 6:17
C: BEx – 1:35
E: Hang – 1:10
B: Row – 2:59
None of this felt strong.


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