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]
Compare to 5/5/11 and 10/4/11.
Big Dawgs:
ReplyDeleteas 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
I can't make it, gotta work late. I am doing my baby burpees though. 55 today. I really think Mrs. Lell should have that baby soon. As in, today. That would be best, I think.
ReplyDelete10 rounds plus 1 kbs RXD
ReplyDeletenow i know why this is hero wod. holy smokes! it was rough! i totally underestimated the combo of these movements.
10 rounds RX except with jumping muscle ups - a shoulder smoker.
ReplyDeleteCynthia- 11 rounds plus 1 MUP (MUP, HSPU to two small folded mats, 35#KBS - exhausting. First attempt at back squats- 50@ 65#.
ReplyDelete9 rds RXD - PR!!!
ReplyDeleteCompleted 30 MU today. 1 in warm up, 18 in the WOD, and practiced with different ring heights after the WOD 1-1-1-1-2-2-2.
10 box jumps a min for 7 min for time in seconds.
25sec-23-20-20-19-20-19
tabata DU
6/14-20-20-20-20-20-20-20-20
Since I was able to get 8 unbroken sets of 20, next week I will do tabata with sets of 25.