Run 2 miles.
Then take the remaining time to work toward muscle ups.
WOD Notes: We can work everything from stringing multiple muscle ups together to banded transitions to ring dips. Just keep getting stronger! There are 3 options for the 2 mile route: 1) 8x400m run 2) 4x800m loop or 3) Wheatland to Bridge St. to Starr St and turn around and come back. All add up to 2 miles!
This Post Has 19 Comments
The scale for this workout is 5×5 bench press followed by a 45lb bar tabata bicep curl
Dammit I just did that yesterday!!!
Is this a legit scale or a joke?
Dear Jen,
Even if this was a legit scale/sub for running today, I will not allow you to do it.
Warmest Regards,
Teammate Dave
Boo fake ICA admin and Dave. I feel a fever coming on.
Can we run more than 2 miles?
Tav – sure! I was figuring we’d do 3 rounds of 1 mile sprints first for warm up. Would that suffice? 😉
Tav, if you come to my 5 PM I’d be fine with you running the 5K loop instead of the 2 mile… But you may miss out on Mu practice
Gonna do the scaled option at 4pm
Murray, scale to doing burpees while everyone is running. You stop when the last person is back. Should get you to 300 or so, don’t you think?
I’ll scale to that.
I will be doing the Bridge St. route with stops at Bluebirds, Bistro on Bridge and Stable 12 on the way back! This should be fun!
Ed, don’t forget to add The Barrel Wine Bar to your list of stops. Gotta refresh yourself with a sangria–it’s got fruit, you’ll need the carbs!
I’m with Ed… If we’re not back in 20 minutes, go ahead and start the muscle ups without us!
Erin, too many tannins and acid in wine…that would be bad! There’s plenty of carbs in Stable 12’s double IPA! Haha
Happy Hour Results
Daniel 15:07 (4×800)
Tim 16:20 (4×800)
Ed 22:08 (man about town)
Results:
6:15
James 23:38
Missy 13:28
Smith 15:58
Jenn 17:27
Pat B. 17:07
Faith 21:00
John 16:00
9:30
Sarah L. 17:08
Tom S. 17:08
Erik 17:34
Matt S. 15:52
Katie N. 15:50
Pugh 15:20
12:00
Nik 17:12
Jon 19:07
5:00
JOhn M. 13:10 First MU!
Tyler 13:10
Jeff C. 16:20
Dan E. 16:55 +vest
Bob 17:11
Tom W. 18:17
Sabol 18:53
4pm
Brian W – 14:50
Austin – 14:54
Tav – 17:36 (with 20# vest)
Brian M – 19:45 (with 20# vest)
Barry – 19:12
Vanessa – 24:44
Durst – 17:30
Sarah W – 19:50
Danielle – ??
Rick – 17:00
Robbie – 17:40 (with 20# vest)
Adam S – 18:47
Kerri – 20:41
Paul – 21:00 (2miles + 800m)
Melissa – 21:08
First run with a vest…and I will do this all the time. Great idea!