Fitness - Weighted Dips/Weighted Pull Ups/Muscle Ups & WOD - 1/8

My quads are absolutely smoked today. Yesterday's "Jackie" put the hurt on me today. Just trying to drink lots of water and I've been doubling my EPA/DHA intake which has helped a great deal in recovery.

I went into the gym today just looking to do some light work and get the blood flowing a bit. Nothing too crazy though, I am/was in no shape to really get after one this morning.

Focus: Weighted pull ups/weighted dips/muscle up super-set. 5x3 of (three reps of each movement down the list is one set, 5 sets):
Muscle ups
Dips - 48 Kg added
Dead dead hang pull ups - 24 Kg added

I moved from one right to the other, it ended up being pretty brutal because muscle ups are both pull ups and dips. It was a nice little super-set. I was tired and sweating afterward. It was almost like it's own WOD.

WOD: 10 seconds between each minute to get set, 5 rounds of:
1 minute elevated ring push ups - feet 8" off the ground, rings at about 12" the ground
1 minute box jumps - 32"

Score/Time: N/A - didn't keep track
Calories burned (focus & WOD): 632

The regular WOD was 1 minute max regular push ups and 1 minute max box jumps (24") for max reps over the 10 minutes of work. I knew I wasn't going hard for reps in this one so I decided to scale up on both and go nice and easy, but with more explosiveness.

On the box jumps, I took my time but really focused on an explosive movement. I was probably averaging 10 or so a minute.

Same with the push ups. Elevated ring push ups are gnarly, and got hard pretty fast but I tried to make every rep count. I went as deep as possible at the bottom and extended/pushed all the way out through the shoulders and mid back at the top of the movement. Probably around 12 per minute.

It ended up being a pretty solid bit of work. Just enough to make it feel like I did some work today.

Another two-a-day tomorrow with the Level 2 classes. Stay tuned.