Thursday: 120712

Posted: July 11, 2012 by Todd Katz in WODs
Tags: , , ,


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: 111107

Coach’s Notes: If you don’t have a muscle up, do 4 pullups and 4 ring dips for each muscle up or 2 MU transitions for each MU. (MUST HAVE Un-assisted ring dip to do MU transition with a band).If you’re struggling with kicking into a handstand work on your wall climbs…

In honor of Chief Petty Officer Nate Hardy was killed during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

  1. Joe says:

    7am open. switching to 6am.

  2. Rick says:

    My 7am is open

  3. Rebecca B says:

    6am open

  4. Morgan says:

    930 open. Will be at 1030 instead

  5. Joe says:

    6 rds – subbed 4 MU transitions and used 3 abmats on HSPU (first time getting these – next to get rid of the abmats!)

    Started on KB.

    Jon – thanks for working the MU elementslast week as that really helped for today’s WOD.

  6. Jon says:

    7 full rounds.

    First time doing all MUs with a full turnout.

  7. hwmarchwicki says:

    9 rds with major mods (Travis asked why I even bothered showing up today .. lol – Jerk)
    MU transitions, 3 ab mats for HSPU (really worked on going into the mat to cover more distance), 1.5 pood.

  8. Thi Pham says:

    6 rounds + KB’s + 3 JMUs

    Note: 2.75 less rounds than last time but did Jumping Muscle Ups (JMUs) instead of muscle up transitions. KB’s were @ 1.5 pood, HSPU went from 1 10#plate w/ 1 ab mat to 1 ab mat back to 1 10#plate w/ 1 ab mat and then finally settled on 1 10# plate.

  9. KDogg says:

    6 Rounds – Mod of the muscle ups and 1.5 pood.

  10. kase says:

    5 rds
    mods – 4 mut’s on red band, hspus with 3 ab mats, 1.5 pood (not all the way vertical – almost there)

  11. Leo says:

    5 Rds
    Did 4 P/U & 4 Ring dips
    Did Elevated Push/U

  12. Corey says:

    4 Rounds (doing pullups and ringdips)
    First time ever trying the handstands – finally got up twice! (without Todd’s help)

  13. ched20 says:

    9 Rds with MUT’s. FINALLY got my first muscle-ups after the WOD.

  14. dan says:

    7 rds (same as last time) but tried 2P – got to parallel again, red band for dips, 2 mats for hspu

  15. Alaina says:

    5 rounds. (pull ups and ring dips for muscle up, 1 pood kettlebell and handstands minus the push up).

  16. Evva says:

    5 rds + 8 KB

    Mod: 4 PU (green) / 4 RD (blue) / Kick-ups / baby pood.

  17. Mike Ponder says:

    6 rounds + 1 MU rx

    I need to explode more. more explosions. and looking down while i explode.

  18. John P says:

    9 rds. MUT’s w/blue band, 2 ab mats. Next time go to red band and 1 ab mat.

    mistakenly did first round w/ 44k kettle bell…

  19. Nelson says:

    5 Rnds + 4 Ring Dips + 4PUs + 4 Ring Dips + 2 PUs

    2pd KB (for the first time!) but mostly Russian-style, red band on the ring dips, 2 Ab Mats on the HSPUs

  20. TimT says:

    Work will keep me from my 530. Be there on Saturday

  21. HALEY says:

    8 rounds even: 2pood SDL instead of KBS, 2.5 Ab Mats

  22. kevinmthomas says:

    11rds RX

  23. Salbec says:

    WOD at Crossfit South Bay, Hermosa Beach, CA

    5×5 to 70% of 1rm
    Hang power cleans – 90#

    AMRAP 12
    10 slam balls 20#
    10 jumping lunges
    50 Double Unders

    7 rounds

    Very cool box! Lots of games teams getting ready here – CF Front Range and CFNE among them. Cool.

    Did a wod at CrossFit Paradiso (Marina Del Rey, CA) on Tuesday evening, too. (before hitting baby blues BBQ west hollywood with some peeps in the evening!)

    4 rounds of:

    AMRAP 2
    20 jumping lunges
    10 hand release pushups
    10 pull ups

    AMRAP 2
    Max rep hang cleans (75#)

    Did 1.5 to two in each set of e first AMRAP, then 31, 18, 15, 22 reps on cleans

    Time to hit the home depot center to judge! Cheers everybody!!

  24. matt noto says:

    8 rds + 2MU + 2 HSPU (MU-red band)

  25. bigjosh819 says:

    11 rds / red band for MU, everything else was clean

  26. Stephanie says:

    7rds+4pu (pu/ring dips on red band/3ab mats/1pood)

  27. Amanda Esposito says:

    5 rds, plus 3 MU transitions- scaled with MU transitions, red band, and 1 AB mat

  28. Andy M says:

    7 rds +2 m-ups+2 handstand push ups rx

  29. Diane says:

    6 rds, plus PU/RD and 1 hs

  30. monroemiller says:

    WOD: 6 Rounds + MU + HSPU Rx
    -Kipping HSPU, unbroken KB swings, broke one set of muscle ups.

  31. Jeff milam says:

    9rds + 1MU RX

  32. Karen says:

    5 rounds + pu’s + rd + kick ups + 3 kb
    First round 1 pood, others 1.5. Green band pu, blue band rd

  33. Ross says:

    6 rnds + 4 jump mu’s
    – rnds 3 & 6 were jumping mu’s
    – the rest Rx

  34. Kathleen says:

    5 rounds, plus pull ups, ring dips, handstand pushups and 5 KB swings. HARD!!!

  35. Leigh N says:

    7 rds – mods – skinny red band pu’s/ring dips/2 ab mats. 1 pood

  36. Laura Anhalt says:

    4pu&4rd for MU, 2abmat+10#plate for hdstpu


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