Crossfit Body Tech - Crossfit Facility serving Mokena, Frankfort, Orland Park, Tinley Park & New Lenox, IL
20 min amrap
2 muscle ups
4 handstand pushups
8 kb swings 70/55
Post rounds to comments
SWOD: handstand pushup progression
12 rounds rxd
10 rounds + 2MU + 4 HSPU + 6 KB Swings rx’d
16 rounds subs 30#KB, 24 in box push ups, progression from the floor muscle ups.
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.
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.
I think 11I rounds MU progression from ground HSPU progressions #40kb
I DID MY FIRST PULL UP!!!!!
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
1 Mile Run
25 GHD Back Ext.
2 Mile Run
50 GHD Back Ext
50 GHD Sit-Ups
25 GHD Sit-Ups
One KB swing short of 12 rounds.
Subs: MU progression, HSPU= knees on box, 45#kb.
10 rounds + 2 muscle ups
MU progression from floor, HSPU using green/blue band combo fom pull-up bar, 55# KB
Current ye@r *
Leave this field empty
Return to top of page
Copyright Notice | Disclaimer | Anti-spam Policy © 2012 Crossfit Body Tech. All rights reserved. Designed by Wild West Online Productions