Congrats to Rob MacKay for joining the muscle up club on Friday September 11th! He has been determined to get his muscle up over the last 3 months, and finally got it on Friday!
Check out the video below!
Today’s Workout:
Buy In – 40 Double unders, 80 single skips, 30 double unders, 60 single skips, 20 double unders, 40 single skips, 10 double unders, 20 single skips
WOD – “Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Zone 3: Scale to assisted pullups / modified handstand pushups
Zone 2: Scaled to assisted pullups / shoulder press / regular squats
Zone 1: AMRAP in 10 minutes; same scaling as Zone 2
Cash Out – Bench Press 10-10-10 reps; add weight each set
Oh man! I’m sad I’m going to miss this one. Mondays are hell for me now, with school until 7:30 p.m. Do me proud, Zoners!
awesome work rob!! love the smile on the face!
Rob, you are awesome! I guess I gotta get some pointers from you now 😉
Bones, gonna really miss you on Mondays 🙁
so you are telling me, and I did the math, I am suppose to complete 700 skips bfore the WOD. ummmm Ouch that is crazy I might have to skip this one!!!!!!!!!!!!!!!!!!!
Atta boy Rob!! Nice work, wish I’d been there to witness the whole thing! The first one is always the hardest, from there it gets easier… well, until about 10 😉
Hey coach – bench press! Yeah budday, I’ll be there, and I’ll finish off with 3×10 bicep curls haha
Thanks to Deanna who said to me, “You’re going to get 1 muscle up by the end of August”. Took me a bit longer.
Thanks also for the photo – I look totally ridiculous in the socks.
Wayne, you’re right! That certainly does make for a ridiculous amount of skipping beforehand…. Hmmm. Not sure how that’ll go!
Nice work, Rob! Now you have to give me some tips, so I can be next! 😉
Congrats Rob!
That WOD looks like a tough one, won’t be able to make it since I will be at school.
What are you talking about? It was the socks that allowed you to get up there. The socks made you stream-lined so that you would be able to muscle your way up.
Congrats Rob!
If you can do double unders, it should not be that hard!
If you can do double unders, you can climb a mountain. I’ve seen it.
Congrats Rob!!!
double unders give me special powers!!!!
KILL ME NOW!!!! Not looking forward to this…
Welcome back Stefan! HAHAHAHAHA!