Friday 8-3-12

“Nate”

20 min amrap

2 muscle ups

4 handstand pushups

8 kb swings 70/55

Post rounds to comments

SWOD:  handstand pushup progression

Comments

  1. 12 rounds rxd

  2. 10 rounds + 2MU + 4 HSPU + 6 KB Swings rx’d

  3. 16 rounds subs 30#KB, 24 in box push ups, progression from the floor muscle ups.

  4. 15 rounds + 2 mu + 4 hspu. 25# kb, progression from the floor muscle ups, hspu for the first 6 rounds then used the box. Wish I went heavier with the kb.

  5. 11 rounds + 2 Muscle Ups Rx.
    Big thank you to Justin for not letting me rest when i really, really wanted to and for the HSPU Kipping Tips.

  6. I think 11I rounds MU progression from ground HSPU progressions #40kb
    I DID MY FIRST PULL UP!!!!!

  7. Good job everybody! Good work today in the 930 class today.

    Bench 3×10 @ 215
    Chin-Ups 21, 12, 12, 11 11
    Push Press 145×8, 155×6, 165×4, 175×2, 145×11
    Wide-Grip Pull-Ups 9, 8, 9
    2-Way Shoulder Raise 20×12, 25×9

    WOD:
    1 Mile Run
    25 GHD Back Ext.
    2 Mile Run
    50 GHD Back Ext
    3200m Row
    50 GHD Sit-Ups
    1600m Row
    25 GHD Sit-Ups

    58:58

  8. One KB swing short of 12 rounds.

    Subs: MU progression, HSPU= knees on box, 45#kb.

  9. AnnIE Magdziasz says:

    10 rounds + 2 muscle ups

    MU progression from floor, HSPU using green/blue band combo fom pull-up bar, 55# KB

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