You decide your workout with the flip of a coin!
Heads = "War Frank"
Tails = 30 Muscle-ups for time
“War Frank”
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Post time to comments.
Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
(Scaled WODs in comments)
3 comments:
WAR FRANK SCALED:
Usual warnings regarding GHD sit ups. If you don’t do them regularly and in fairly large numbers, DO NOT do them in the WOD. GHD sit ups have an heavy eccentric action. Movements that have heavy eccentric action such as Jumping pull ups, KB swings and GHD sit ups have been linked to Rhabdo.
Big Dawgs:
As Rx’d
Muscle ups are most often done on rings but bar muscle ups can be used. If you cannot do muscle ups, today you are not a Big Dawg.
The Porch:
Three rounds for time of:
15 Muscle-ups
100 Squats
25 GHD situps
Pack:
Three rounds for time of:
10 Muscle-ups (or 20 of the progression of your choice)
50 Squats
25 Situps
Puppies:
Three rounds for time of:
10 Muscle-up progressions of your choice
35 Squats
15 Situps
Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice
20 Squats
10 Situps
If you do not have rings the usual sub is 3/1 pull ups and dips/muscle up.
Some Muscle up progressions:
http://media.crossfit.com/kids/MuscleUps.wmv
30 MUSCLE-UPS SCALED:
Big Dawgs:
As Rx’d
If you cannot do a muscle up use a 5/1 ratio.
150 pull ups 150 dips
or
3/1 ratio seated muscle ups
90 seated muscle ups
Yes I have scaled up here. If you have been CrossFitting for awhile you should be able to do a muscle up, it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.
The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups
Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
looks like this is gonna be some nasty fun! See you in the AM
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