Thursday, July 16, 2009
July 15th, 2009
Harder than it looks
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Categories: handstand pushup, kettlebell swing, muscle-up, Nate
B was this planned?
Sounds like a loaded question
If you’re extra sore from ring dips it might be because you did Murph on Tuesday instead of Monday. If you’re doing this workout, don’t let the soreness make you do sloppy muscle-ups. Alternatively substitute 12 chest to bar pullups for the muscle-ups.
Just talked with Tania and you’re not alone on this. So, if you did Elizabeth yesterday we’ll have an alternative workout. Probably along the lines of box jumps, kb swings and knee to elbow.
didn’t like the look of this wod on the board but ended up loving it ! Coming off a rest day so not sore like others seem to be…
4 Modified Muscle Ups (feet on floor)
4 HSPU (2.5 ab mats)
8 KBS 45#
Total 12 rounds
Gotta a good sweat and cardio workout out of it…
4 modified muscle ups (not there yet…..gotta work on it)
4 HSPU
8 KBS 75#
7 rounds total….I feel like my body is falling apart. admittedly not a great effort on my part.
4 modified muscle ups (feet on floor)
4 divebomber pushups
8 KBS 35#
11 rounds total. Liked doing the modified muscle ups and have the ring burns on my wrists to show for it. Feel like I am making headway with the rings. Can finally stabilize on them. This was a lot harder than it looked on the board.
Will/Cam Garage Gym
Mainsite WOD
400m Run
15 OHS #95
5 Rounds
C-19:28
W-23:34
As RX’d: 12 rounds + 2 muscle-ups.
12 + 2 muscle-ups + 1 hspu (rx’d)…full ROM on the muscle-ups…just got that last hspu before B called time
brendan…here’s a doozy you might consider…
5 rds for time:
5 muscle-ups
10 hspu
15 kb swings (1.5 pood)
20 double-unders
Got 12 + 2 MU…..only used 55# because not sure how the back would take the 75# and I did not want to chance it and hurt my back again.
I did the July Challenge today. 3000#’s ground to over head. Used 80#’s did C & J 38 reps. 6 minutes. I’m going to take another run at this in a couple of weeks. Get the weight up.
9 rounds + 2 muscle-ups. Very happy with this, the 55# KB swings were the toughest for me, but much more manageable than the last time I tried. The muscle-ups were almost all strict and starting from full extension, wrists turned out, all singles. Couldn’t do strict HSPU though, had to kip the whole way through.