20 July 2013

Sunday, 21 July 2013

Hero WoD:

"Ryan"

5 Rounds for Time:
7 Muscle-Ups
21 Burpees

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

6 comments:

  1. How do you scale muscle-ups? -Dave 0600 class

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    Replies
    1. Dave,

      I'll defer to our certified instructors, but at c/f Pentagon, our instructor's rule of thumb if we weren't yet capable of performing a bar muscle-up was x3 pull-ups and x3 dips for each bar muscle-up. In the case of performing today's WOD "Ryan," that equates to 21 pull-ups, 21 dips, and 21 burpees per round, for a WOD total (if my not so good math is correct) of 105 pull-ups, 105 dips, and 105 burpees.

      Best,
      John (0600 new guy)

      Delete
  2. Searching the internet it suggests chin ups then dips. For this should I stick with 7 or up it?

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  3. Or should I do banded bar? The reason I ask is I can't be there at 1800 and will be doing the work out on my own.

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  4. What time is the Sunday class? The C/F Undisclosed's home page cites 1700, but I have heard 1800 as well.

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  5. yeah, we need to change that. Due to the fact that it is fairly warm here we had to push the time right. End of story is that it is now 1800. - Travis

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