Complete 2 rounds for time of:
- 500m row
- 100 double unders
- 50 walking lunges
- 25 handstand push ups
WOD Notes: Choose a scale that allows you to complete each round of HSPU in 2 to 3 minutes.
Schedule Notes: The muscle up clinic is on for tonight from 6:30 to 7:30! The basic format will be as follows:
- brief warm up involving muscle up specific drills
- four different muscle up progressions to work on your development
- ~20 minutes of muscle up work with coaches on hand to help
Our goal is for you to come away with some tools to work toward acquiring or improving one of our most sought after skills!
This Post Has 5 Comments
5:15
Nick L. 15:09 (2xSU)
Kelly G. 15:23 (4” HSPU)
Steve M. 16:03 (11 HSPU/round)
Sabrina 15:52 (2xSU)
Ed 17:45 (2xSU, 55 DB press)
Steve T. 14:23 (2xSU, 25 DB press)
Tyler 14:30 (50DUs/round)
Jim C. 19:37 (2xSU, 40 DB press)
Melissa 14:50 (2xSU, 15 DB press)
Jenn P. 16:45 (2xSU, 20 DB press)
EB 18:31 Rx
Alex W. 15:18 (2xSU, 35 DB press)
Ryan Mc. 16:06 (SU+DU- 2 min, 20 HSPU)
KTS 17:41 Rx
Jen C. 16:01 Rx
Warnek 19:13 Rx
Dan E. 13:08 Rx
————
6:15
Missy 14:02 (50 DU/round, 12 HSPU/round, 4”)
Faith 18:42 (50 DU/round, 4” HSPU)
Sean B. 18:16 (10 HSPU/round, 4”)
Luke 17:19 (20 cal bike, Rd. 1-11/ Rd. 2-15 HSPU)
Craig 16:31 (2xSU, 15 HSPU/round)
Mike D. 🙂
Vince 17:45 (25 stink bugs/round)
DE 16:40 Rx
Fili ☹️
Karen B. 15:29 (2xSU, 20 DB press)
Tammy 15:17 (90 sec DUs, 4” HSPU)
Jenn T. 16:11 Rx
KTL 16:16 (2xSU, 4” HSPU)
Sean G. ⛄️
Liz 17:23 (2xSU, DB press)
Ashlee 19:35 (assault bike, single leg RDL, 20 DB press)
9:30
Stink bugs = Downward Dog Handstand Push-ups
Cara 16:49 (assault bike, 2” HSPU)
Emily 18:10 (DU for 2 min, stink bugs)
Janet 19:07 (2xSU, stink bugs)
Jon 18:48 (150 SU/round, 35/45 KB single-arm press)
Mado 17:37 (4” HSPU)
Marissa 18:53 (2xSU, 20 DB press)
Paul 16:10 (2xSU, 35 DB press)
Bob Kr. 22:53 (2xSU, 30 DB press)
Megan S. 17:34 (50 DU/round, stink bugs)
Joel 22:26 (100SU/round, 20” step ups, DDHSPU)
12:00
Becky 13:51 (ski erg, 8 DB bicep curls)
Chaz 14:35 (2xSU, 30 DB press)
Erin 18:54 (12 HSPU, 2”)
KTM 18:09 (20 DB push press)
Rey 🙂
Lombardi 15:08 (2”, strict)
Pugh 16:08 (15 HSPU/round)
Vaibhav 16:50 (2xSU, 25 DB press)
KTN 20:00 (2”)
Jesse Sy. 16:36 (50 DU,10 HSPU)
Murray 20:00 (15 HSPU/round)
4:00
Lindsay 16:29 (2xSU, 20 DB press)
Chris S. 17:00 (2xSU, 20 sec HS hold, 25 DB press(15))
Nik 15:12 (A hot mess of a Rx)
Tom B. 17:35 (assault bike, 20/25 DB press)
Amanda 15:15 (2xSU, 25 DB press, rd. 1 1:41.5, rd. 2 1:49)
Robbie 14:24 Rx
Shawn C. 14:50 (2xSU, 35 DB press)
5pm
Curtis 19:25 (15 sec HS hold, 15 DB PP @ 30#)
Mandy 18:37 (15# DB)
Ryan M 18:35 (20# DB)
Pat B 20:00 (40# DB PP, 20# weighted lunges)
Swetha 🙂
Rocco 17:42 Rx
Jimena 15:57 (20# DBs)
Tiago 17:14 (1/2 SU)
Paul 16:03 (SU, 35# DB)
Shawn F 🙂
Tim C 19:02 (35# DB, 20# weighted lunge)
Boelker 16:08 (modified)
Abby 18:45 (DB push press, 50 air squats)
Mike Y 15:15 (200 SU, 15 sec HS hold, 15 DB PP @ 25#)
Jill 16:55 (15 sec HS hold, 15 DB PP @ 20#)
Blythe 16:45 (SU, 15# DB)
Rich 17:34 (SU, 4″ HSPU)
Kirsten 🙂
Joe S 16:43 (3″ HSPU)