Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 101230 at CFI.
Interview with Chris Kalec, Olympic diver – video [wmv] [mov]
21 thoughts on “Tuesday 21 June”
7 rounds + 4 MUP
Scaled: Muscle up progressions- Kipping HSPU- 1.25 pood KB.
Way to ROCK IT Morning Crew!!
7 rounds + 12 reps
Scaled: 4 bpu’s, 4 brd’s, 4 box HSPU’s, 1.25 pood KB.
Great job by everyone!! I
Thank u Christina for helping me today!! Small class at lunch today but we were working hard!!
8 rounds + 1 rep (gold)
Silver: 9 rounds +4, 1.5 pood kb swings.
11 + 10 reps RX’d
Really off my PR of 14 + 1, but I’ll take it.
5+1 PR, couldn’t have gotten there without Jordan’s instruction. Thanks,
11 Rds Rx’d.
Everything just clicked today. I really enjoyed this one.
You consistently show up, and you go all out each wod. That’s why it clicked. Nice work. Your improvements the past month are noticeable in your recent wod times and loads.
Thanks Daniel. I think I’m finally starting to “get it”.
A mix of things:
2 banded pull-ups, 2 assisted bar dips, 4 push ups, 8 KBS (1 pood). 8+4 rounds. Didn’t get my chin fully over the bar on the last pull-up. I kept trying, but couldn’t get it up there. Still a good WOD though 🙂
12 rounds + 1 muscle up Rx. My shoulders are going to be sore tomorrow! Tyler and Daniel kicked butt in the 5:15 class. Burpee dodge
ball is always a blast!
I went with parallete HSPUs using one 45 lb bumper as a target and scored 8 rounds + 5 reps.
10 rounds + 4 reps
8 rounds + 4. I really enjoyed dropping in at CFI. It’s humbling and motivating to see a box full of great athletes killing it on a WOD like you guys did today. And burpee dodge ball was a blast! I will try not to make it quite as long before I drop in again.
Did Annie Rx’d tonight with Mandy and Christina, time was 7:38 which is over a minute PR, I’ll take it! Did the first 50 double unders unbroken which is also a PR. Great job tonight ladies!
I learned the power of the false grip today. Damn, I’ve been doing MUs wrong for 2 years now! Why didn’t anybody tell me?!
13 + 2 Rx’d
PR’d by almost 4 rounds since late 2009, when I last did this workout. Justin and Daniel kept me moving, they were never very far behind.
I did Annie with Katie and Christina. 6:49! Previous PR was 8:04. Had trouble linking my double unders in the first round, but the rest were nearly unbroken. Thanks guys for the push and motivation!
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