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.
Compare to 090708.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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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:
can a dumbbell work instead of a KB? and what could i use instead of rings because i do not have access to any at college. would a bench work and if it did, would the reps increase?
WOD 8/25/2009 thrusters, hang power cleans, sdhp.
5 rounds with 65 and 3 with 45 so 8 total.
Do the Sumo deadlift high pulls work your lower back like a traditional dead lift? My back was really working not sure if it was crapy form or if that exercise really targets lower back.
Nate Puppy-Pack 15 minutes
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet “sub knees on bench”
8 1.5-Pood Kettlebell swings “sub 30 lb db swings”
12 rounds + 2 muscle ups
Felt good MU progressions are getting better I did a jumping muscle up post work out and used less jump than normal ” I feel this will happen soon”
Do the Sumo deadlift high pulls work your lower back like a traditional dead lift? My back was really working not sure if it was crapy form or if that exercise really targets lower back.
Yes and no . . .
yes like a traditional deadlift, in the sense that you keep your back in extension (back keeping your lumbar curved, big chest, no rounded back) so there will be a lot of tension between your gut and back to keep everything in place, but no in the sense that if your back is getting sore, you may be lifting the weight by standing up using your back as a lever, rather than holding your back at the set angle, pushing with your legs, then bringing your hips forward HARD. If you stand up before the weight gets high enough off the ground your back will get sore in a hurry. And in sumos I need to remember to keep my chest up and back straight or in the midst of all the “fun” I can get sloppy and yes, get a sore back.
My back gets more sore from burpees and sometimes pullups than it does from deadlifts.
Thanks I will probably video tape a work out or two to check my form. Its hard to look in a mirror during the madness. If I sub a dumbell for a kettlebell is it best to grab the dumbell by the weighted end or to use both hands on the handle?
