Monday 091012

Ricky Frausto Filed Under:

WOD

"Nate"

As many rounds as possible in 20 minutes of:

2 Muscle-ups

4 Handstand Pushups

8 2-Pood Kettle Bell Swings (1.5 for gals)

We will spend a little time on muscle-up technique, but during the workout, if you do not have muscle-ups, substitute 8 CTB pull-ups or 10 throat to bar pull-ups.

For hspu's, you can use bands or do a handstand hold/pushup combination.

Post completed rounds to comments.

Andrew Sebastian

8 Responses to "Monday 091012"

1. Gdawg Says: http://crossfitomaha.blogspot.com/2009/10/monday-091012.html?showComment=1255314093733#c7013814150284330307'> October 11, 2009 at 9:21 PM
2. This comment has been removed by the author.
3. paul Says: http://crossfitomaha.blogspot.com/2009/10/monday-091012.html?showComment=1255316664534#c3425534241097315937'> October 11, 2009 at 10:04 PM
4. oh man--i am trying to take a rest and then something this awesome comes up. i'm going to try to fight the urge, but it's usually stronger than i am.
5. Blog on Life Says: http://crossfitomaha.blogspot.com/2009/10/monday-091012.html?showComment=1255327127937#c8660839820955985304'> October 12, 2009 at 12:58 AM
6. I can not wait to get back in the gym after way too many days off!
7. Hilg Says: http://crossfitomaha.blogspot.com/2009/10/monday-091012.html?showComment=1255353463050#c7343615870485726777'> October 12, 2009 at 8:17 AM
8. After a long-week of travel, what a "wake-up". This one leaves plenty of motivation to work of Mustle-ups and Handstand pushups.
   
   8 Rounds complete plus MUs
   Scales to MUs with the Box and Negative HSPUs.
   
   Great job 6amers!
9. Eric C Says: http://crossfitomaha.blogspot.com/2009/10/monday-091012.html?showComment=1255366586725#c6112723194343604789'> October 12, 2009 at 11:56 AM
10. Body weight exercises rule!!!!
    I wouldn't say I rocked the house this morning, but it was waaaaay better than yesterday.
    
    8 rnds as rx'd. (6 swings short of 9)
    
    GDawg, Wallpaper over muscleups??? Really??? : )
11. Eric C Says: http://crossfitomaha.blogspot.com/2009/10/monday-091012.html?showComment=1255380011102#c3261449228867236591'> October 12, 2009 at 3:40 PM
12. Zach,
    Ricky told us "NO HSPU". I'm sorry, but your workout doesn't count. You can redo it tomorrow. : )
13. Gdawg Says: http://crossfitomaha.blogspot.com/2009/10/monday-091012.html?showComment=1255403631676#c6914242401339801313'> October 12, 2009 at 10:13 PM
14. hey hey hey! i feel like i did some muscleups after scraping all that damn wallpaper glue!!
    
    nice job today guys!!
15. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/10/monday-091012.html?showComment=1255403916896#c6040201774225219405'> October 12, 2009 at 10:18 PM
16. Finished 6 rounds and 1 muscleup rx'd. The handstand pushups got real hard and the swings were almost like rest, quite surprising. Great job 4:30, WELCOME BACK JILL!!!