Tuesday, October 4, 2011


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.

Austin Malleolo on today's WOD - video [wmv] [mov]

Michelle Kinney on today's WOD - video [wmv] [mov]


Carport Crossfit said...

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

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

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

Amber said...

If I can make just ONE legit round, I will be sooooo happy!

Cori said...

i can't do mu's or hspu's right now b/c of shoulder. i tried a hspu and it wasn't a bright idea. :( i'm SO bummed.

Carport Crossfit said...

20min amrap:
2 dead hang pullups
4 pistol squats
8 GHD situps

(Take Care Of Yourself = TCOY)

Cori said...

so proud of amber!!! way to go sista'!!!!!!!!

Ed said...

4 rounds + 1MUP
MUP - 1.5 pood KB

Ed said...

Congratulations to Amber for doing so many Muscle Ups!!

Amber said...

Thanks! My first ever muscle up wod!!! Woohoo!


11 mu in one day - That is more MU's than I have done in my whole life. I am super fired up!! I feel like a "real" member of the muscle up club now. (blush...)

Judy Ranelli said...

9+2, MUp, 24"box pushups, 1 pood kb.

DREW said...

12 rounds rx

Puma said...

12 rds. Did "TCOY" WOD. Muscle ups I have not and kettlebell would destroy my elbow at this point. I'm ready to get well. I am feeling 96 GHD's this morning, however.