Big Dawgs: as Rx’d Women 1.5 pood If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips
The Porch: Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box) 4 Barrier Handstand Push-up progressions 8 2-Pood Kettlebell swings Women 1.5 pood If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips
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 If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips
Puppies: Complete as many rounds in 12 minutes as you can of:
Complete as many rounds in twenty minutes as you can of:
Scaled WOD courtesy of BrandX
ReplyDeleteBig Dawgs:
as Rx’d
Women 1.5 pood
If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips
The Porch:
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips
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
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips
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
4 rounds -
ReplyDeletejumping MU (4 plates)
1.5 pood KB
must...practice...muscle ups... :)
ReplyDeleteI completed 5 rds and got LOTS of much needed muscle up practice. MU were definitely the sticking point. I used the black band for assistance. Amber
Drew 14 rounds Rx
ReplyDeleteGreat energy at pm class with my girls doing work and friends working hard.
16 rounds + 1 "mu"
ReplyDelete2 sit/squat "mu"
4 elevated push ups
8 26lbs kettlebell swings