Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37.
Post time to comments.
“Finding and Developing Your Handstand Push-Up” with Carl Paoli, CrossFit Journal preview video [wmv] [mov]
Austin Malleolo on today’s WOD – video [wmv] [mov]
If you’re looking for a simple spreadsheet to track your PRs and know what all the named WODs are, then you might be interested in this:
http://crossfitimpulse.com/wp-content/uploads/2010/10/PR-Log-and-WOD-List.xlsx
This is awesome Jeff!! Thanks for sharing! 🙂
I have been looking for something like this. Thanks!!
Wow. MU-HSPU combined into one movement? That’s just nasty!
AKA “The Widow Maker”
Jeff great spreadsheet!!
Silver with inverted box push ups and burp-squats 17:02
15:58 Silver
5 rounds
9 pull ups
9 ring dips
9 inverted PU
9 burpee jump over parallette
Scaled this workout to Silver: 17:28
5 rounds:
9 pull ups
9 ring dips
9 inverted Push-ups
9 burpee jump over parallette
The inverted push-ups got me on this WOD.
it was actually 10 inverted push-ups and 12 burpee jump over parallette. I got 9 happy.
I had a great time working out with the 5:15 class. I did our option #2 Rx’d workout. I split the muscle-ups and ring HPSUs into two movements with the HSPUs lower to the ground.
14:50
Lots of energy in the 6:30 class! Kudos to all the men who did muscles and ring HSPUs and Lisa for bar muscle-ups! Rick worked his butt off tonight. You all motivate me. Great work!
I did my own workout today. Wanted something light weight, fast and dirty. Wasn’t up to todays WOD after a long weekend.
3 rounds for time of:
25 push press 65 pounds
25 situps
25 air squats
Finished in 5:34
I’m not sure how it’s possible but these WODs just keep getting crazier and crazier! I had to scale down below bronze (lead?) but finished in 23:46. Subbed ring-rows for pullups and presses (which turned into push presses) for the inverted pushups, but kept the reps from bronze. One step at a time! I’m looking forward to sore arms tomorrow and another butt kicker on wednesday. See y’all the day after tomorrow!!
5:15 class was great. Many of you are becoming stronger and more consistent in your MUs and HSPUs. Scott, Alex, and Josh come to mind. Always fun working with you guys.
I ran 3.9 mi in Vibrams tonight. POSE’d pretty much the whole way. Feeling good so far.
Silver(ish?) 15:02
5 Rounds of:
-9 Assisted pullups (started with blue band, but just couldn’t stick with it)
-9 Parallette dips (parallettes raised up on 45lb bumpers; I started out with my feet on the floor, but David brought a 12″ box for me to put my feet on. See photo on tomorrow’s WOD!)
-12 Inverted push ups (GHD)
-12 Lateral burpees (over parallette bar)
Really enjoyed tonight’s workout! Thanks for the extra challenge on the dips, David. I think the parallette dips were a good thing for me. I think I tend to over-assist myself when I bar dips or ring dips, and this forced me to really work, especially after adding the 12″ box! I’ll keep doing these until I can do regular bar/ring dips.
Also, I finally got over my fear of doing a handstand against the wall! (The first time I tried, I kind of went *splat* and hurt my neck. Hadn’t really tried them again until tonight.) I was also able to get proficient at doing them on the parallettes. Now it’s time to start working toward a HSPU and parallette HSPU. Yay progress!