LADDER - With a continuously running clock do one muscle-up progression (MUP) the first minute, two MUPs the second minute, three MUPs the third minute... continuing as long as you are able.
CHUTE - When you are unable to complete your MUPs, it is time to "chute" back down. However high you climbed up the ladder is how far you chute back down. So if you climbed to the 7th MUP rung but missed on the 8th, do 7 pistol squats and begin climbing the ladder again. Start back at the beginning with one MUP.
TIME - 30min on the clock. Get as many points as you can during that time. Highest points wins.
SCORING - Each rung you climb with MUPs is worth its value. Add your points as you go. If you climb five rungs your score is 1+2+3+4+5=15. If you climb 10 rungs, your score is 55. Each time you miss, "chute" back down as quickly as possible so you can start climbing again.
MU BONUS! - Triple Points!!!! To earn MU Bonus points you must start regular muscle-ups at round 1 and continue as long as you are able. When you are unable to do regular muscle-ups, you can continue with MUPs for regular points. You must complete the set # of muscle-ups in that minute.
Ie. Rounds 1-5 MU, round 6 (3 MU and 3 MUP), rounds 7-10 MUP
3(1+2+3+4+5)+6+7+8+9+10=85 pts
Post scores to comments.
8 comments:
NOTE:
This game of Chutes and Ladders is played with MUSCLE-UP PROGRESSIONS and PISTOL SQUATS.
MOD WOD:
If you need to modify MUPs, you may do pullups, ring dips, or HSPU.
If you are trying to learn to do MU without the false grip, today is a great day to practice that.
This progression works. If you can do pull ups and ring dips then work on these progressions. I'm telling you-listen to Cori and Amber on this.
Where does CTB come into play? It says CTB Bonus??
kelly, that's a typo and should say "mu bonus". no c2b in there at all, and that's from the other chutes and ladder we did last time.
the gym looks sooooooooooooooooooooo good! amber and drew have been working hard over the thanksgiving break! we are totally official now!
Thanks, Kelly! It's fixed :)
man, that was a lot of muscle up progressions!
my score was 137. i did 1 real muscle up the first minute then 1 the second minute. i couldn't get a 2nd one in the 2nd minute, so i did my 1 pistol and then started mu progressions. everytime i had to shoot back down, i tried a real muscle up for the first round, but my arms were way too tired and i couldn't get another one.
i did a total of 20 pistols, 2 real muscle up and 131 mup.
93 score. MUP's. Started out with feet on the floor then Cori added a 25 lb plate, then a 45 lb plate, then instructed me to be on my heels when at the bottom of the rings. Really made it progressively harder. Great WOD tonight, home now and new skin works so good... (even with tape I got sores on my forearms)
mean ol' cori
:)
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