10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
The usual prescribed ball for da' ladies is 10#, not 20#. Also, while I am working on muscle ups, I just don't have the strength (yet) to hold up my own weight. So the alternative to muscle-ups is 4 times the number of dips and pull-ups. That means for every 1 muscle-up, I had to do 4 pull-ups and 4 dips. I also had to use a purple band for assistance on the dips - it's the lightest assistance before doing dips without assistance. I did, however, do pull-ups without the use of a band - since last Monday. So...like a week. Yay, me!
The results of this WOD can be seen on my hands:
Doesn't look too bad but hurts terribly.
It took me 30 minutes just to get half-way through the WOD - completing rounds through 30 wall balls and 2 rounds of dips/pullups. My hands were just too torn up, and my upper body just did not want to throw myself over the bar anymore. I'm satisfied with my pullups - having just learned to link them 1 week ago, I completed 100 today!! Again, yay me!!
My next goal will be to learn muscle-ups!
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