Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
SKILL - Wall Drills (see video). Pose run 400M.
Run Corrections, CrossFit Newport Beach [wmv][mov]
10 comments:
Big Dawgs:
as Rx’d
Women 1.5 pood
The Porch:
Complete as many rounds in 20 minutes as you can of:
2 Band Assisted Muscle-ups
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
Pack:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
Puppies:
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg
Scaled WOD courtesy of BrandX
can i try to do band assisted bar muscle ups?
and if i can't get those, muscle up progressions are acceptable?
Sure! Give em' a shot! Sounds fun :)
you know, amber, i haven't tried band-assisted muscle ups in a while. are you going to be there at 5p? i can't remember how high the rings need to be.
To set up for band assisted MU, hang the thick purple band between the rings. Adjust the rings so that hang BELOW the band (that way the band will assist you at the top of the MU). As you get more comfortable with the MU, raise the rings.
- The higher the rings, the less the band assists.
- The lower the rings, the more the band assists.
14 rounds+1MU Rx
no misses on the MU
good timing or to slow
I am going with good timing
thanks amber!
i did 8 rounds
-green band assisted muscle ups to the bottom w/ a 3 count hold and back down. didn't do the ring dip part b/c i still need to work on that strength.
-kipping hspu
-rx kbs
and yes, drew, i agree, it was totally good timing!
nice work to the 6:30 class! they did awesome muscle up progressions!
and thanks for doing extra work with me alex! i never would've pushed that hard had i not been trying to beat you. :)
Anyone see the story about "Murph" today? http://news.yahoo.com/s/ap/20110505/ap_on_re_us/us_seal_hero_warship
13 rounds, but did MU progressions. Need to get MU so I can do this next time around.
btw
21 15 9
Kettle swings
Wall Balls
is NO JOKE!!!!!
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