Moderate and Steady

Monday Oct 8 2018


This workout is dedicated to all of those members that once looked at Bar Muscle Ups as a distant goal and now can whip them out like they’re nothing special. To those that still see them in their day dreams keep on grinding and you’ll have them soon!
Early morning runners keep your eyes on those cars and wear that reflective clothing. 
Have a great Monday!
1.) Moderate and Steady (formerly known as Slow and Steady)
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 5 rounds
10 Back Extension 
10 Dumbbell Bent Over Row
Login to comment
Whiteboard
~70cals at cap. Finished wod after timer
low BMU
40 cals of bike, banded muscle ups or atempts.
1 + 103 m row, banded BMUs
Red band bmu
300 meter Run 2nd Round
1 round+400m run
Practice box jump w JT up to 48” Gauntlet practice round
1 Rd + 1000m row
80 cal bike
mod MUs, ran 32 laps inside
8 BMUs left at cap to complete 1 rd, but finished it
A few attempts at band BMU each round and then 10 low BMU
2 mile walk, 6 miles assault bike
Getting back to it ... 🙃
1 round RX, 3 seconds to spare
Big PR from last July 👍🏻
96 cals ass bike (Banded BMU)
GHDs/C2B, parallel bar challenge, t2b/dumbbell OH carry/dumbbell side lunges
a little damp this Monday Morning
Humbled. 39:32
BMU struggle, but I'll keep working them.
1 round + 410 meter run = PR!
Bar MU: 6-4, 6-4, 5-3-2, 5-3-2 / First row complete in 3:28 / Assault bike @ 300-375 watts / 1 round complete with 7:30 left on the clock / Hang clean & JERK triples from the blocks from Friday: 50, 60, 75, 80, 90, 95 kilos / 3x10 strict pull-ups with the first 2 sets UB / 1 minute supinated bar hang / 1 minute ring support L-sit with bent legs.
96 cals at cap
ripped hand, modified mu
Finished at 35 min. 7 min AMRAP: 5 hang snatch (95#), 10 BFB 4+6bfb where are my lungs today?! 5x5 FS ^155. 3rds 20 GHDS, 1:30 plank, 50ft hs walk, 10 lat lunge owchy
***MEGA mods: 5 min(55 Cal) Ass.Bike/10 min 12" Step/100 Cal Ass.Bike & 21 #35 SA KBS (v. BMU).
1 round + 2 bmus rx
6 rounds 10 T2b, alternating strict and kipping. L-sit stuff
1 rd + 402m row
+352m row from December
13 cal bike, babybarMU, mall walk 1 mi inside