07-08-2009 "Nate"

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

Compare to 11-27-2008

I used a modified pack/porch scaling for this exercise. Seth and I thought that 15 min was not quite enough time for this as per the pack, but the 75# swings was a bit more than we could handle from the porch. We also used the 4/1 ratio for the muscle-ups from the porch.

As many rounds in 20 min

8 pull-ups assisted
8 dips assisted
4 hand stand push ups, very steep angle but still not vertical
8 1.5 Pood (55#) dumbbell swings

7 rounds with less than a second to spare.

I did the same modified WOD. Subbed pull-ups and dips 4:1 for muscle-ups. HSPUs with feet over bar racked in Smith machine. Subbed 55# dumbbell swings. Went for 20 minutes total.

5 rounds + pull-ups/dips + HSPUs

8rds + 8 PUs & 8 dips

Did first 2 rds as Rx'd with MUs, then had to switch to PU subs 4:1.
All rds were done with 70# DB.