Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Josh Everett 18 rounds. Post rounds completed to comments.
Compare to 110621.
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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:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg
trying to do today’s WOD tomorrow but can’t figure out POOD?
i’m a PUPPY!
Thanks
got it! from another thread
Pood: A weird Russian measurement. One pood is about 35lbs or 16kg. So 1.5 poods is about 55. Or 24kg. Or something. I don’t understand either, I just swing the silly things.
Going on holiday tomorrow for 5 days so I doubled up
WOD 120108
Death by Pull Up
Score: 12 rounds + 7 (total 85 reps)
3 less than last time but I may have done round 7 twice (lost count)
1 hour later - WOD 120110 (Pack) Nate
15 mins AMRAP:
2 MU progs (jumping, rings 2” above head),
4 HSPU progs (feet on bar at shoulder height),
8 T-bar swings 1.5pood
Score: 11 rounds + 2 MU + 8 HSPU
Chose the jumping MUs to reduce reliance on my lats that were tired from earlier workout
Deadlift 15-20 (Kilo 20 reps @60K) Should have gone heavier.
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
12 rounds and 11 p/u. 1 more than last time. Had real problems with my grip. I think it was a combination of both the DLs and the bar which was incredibly narrow making it difficult to grip whilst also ripping the skin on my hands. Found the best was was to hang from my fingers.
Strength:
Focus on hips back and chest up, most lost back squats stem from a poor bottom position with the chest caving forward
Here is a vid of correct positioning http://www.youtube.com/watch?v=tFT0NScStKc
This is a vid of me and my training partner jake, if you watch jakes chest positioning on each lift its almost perfect
Back squat
3 reps @ 105
3 reps @ 115
3 reps @ 130
3 reps @ 145
3 reps @ 155
Final set at 155 was tough to come up from bottom but had partner with arms out under elbows to take off slight edge through 90 degree legs then could finish the movement.
WOD:
21-15-9
wallball @ 20# ten foot target
kb swings @ 24#
rest 2 minutes then
9-15-21
kb swings
wallball
No worries here except rain and cold and wall ball was slick on house outside, might consider a heavier KB as the 25 lber seems a bit light.
9:21 including 2 min rest
Cash Out:
25 double unders
2:00 dead hang from a pullup bar
25 double unders
Pull up ladder, 9 rounds. Went to assisted after round 4.
Back in the stan, going to start working out with CrossFit Camp Eggers on Wednesday so will not have main site programming for a few months.
Nice to know i’m not the only one Brand-X’er out here in the it doing. Proudly representing CrossFit Salerno ! You have a WoD partner if you’re ever in this neck of the woods.
Pack:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups (Subd 3/1 pullups and dips)
4 Handstand Push-ups
8 1.5-Pood Kettlebell swings
