A long 20 minutes

Thursday 101230

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 100818.

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A whole gang of pullup-ers:


  • Scaling options for today’s WOD courtesy of the wonderful CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    Women 1.5 pood
    If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips
    The Porch:
    Complete as many rounds in 20 minutes as you can of:
    2 Elevated Seated Muscle-ups (w/ feet on a box)
    4 Barrier Handstand Push-up progressions
    8 2-Pood Kettlebell swings
    Women 1.5 pood
    If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips
    Complete as many rounds in 15 minutes as you can of:
    2 Seated Muscle-ups
    4 Handstand Push-ups bridged on feet
    8 1.5-Pood Kettlebell swings
    Women 1.0 pood
    If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips
    Complete as many rounds in 12 minutes as you can of:
    2 Squat Muscle-ups
    4 Push ups
    8 12kg Kettlebell swings
    Women 8kg

  • 2 days til the Black Box 30-Day Paleo Challenge begins.
    Any questions? Post here and coaches and/or people with paleo experience will do their best to answer. Thanks.

  • Matt D

    what time does the gym open today? i get out of work early. thanks.

  • Mike K

    Actually did this WOD on Sunday. 13 rounds + 2 HSPU

  • Justin Katz

    9 Rounds
    Subbed 3:1 for muscle ups- 6 pullups/6 ring dips
    Handstand pushups on box
    24kg kettle bell swings

  • Jai

    Paleo-people versus Transhumanists… cage fight or cohorts? Both sides are into body-hacking, but this Transhumanist chick is taking it more literally than most. She’s probably more badass than you.

  • keller

    backsquat: worked up to 3×5 @ 175#
    bench press: worked up to a 3×5 @ 175#
    both felt good after a week off, then
    3 Power Snatches
    3 Snatch Pulls
    3 Power Snatches
    rest 120 seconds
    all at 95#, 6 penalty burpees for putting the bar down in between the rounds. my snatch is weaksauce.

  • Jay

    8 rounds + 5 KB swings
    jumping muscle ups
    3 45 lb plates HSPU’s

  • Eric

    10 rounds plus 2 jumping muscle ups
    1.5 pd KB
    jumping muscle ups
    HSPU w/3 AB, last 2 sets were off box

  • Hari

    9 Rounds RX’d

  • Jeff

    10 rounds + 2 MUs
    HSPU on parallettes, facing away from wall (sloppy)
    Tried to do this one round on the minute, but that only lasted 2 rounds, after which I had to do HSPU singles.

  • Sam Gaberal

    8 rounds 4 jumping muscle ups subed for regular,rest rxd would like to thank Hari and Jeff for helping me decide what to do, I think I am going to do jumping ones for awhile before I attempt a real one.

  • Jai

    8 rounds. First round with two abmats, subsequent rounds with three. 3:1 conversion of pull ups and ring dips instead of muscle ups. No band on my kipping pull ups, purple string for my dips. 35# kbs. I got in three pull ups into my ninth round when my hand split, so I got off the bar and did three ring dips and then four HSPUs. Not really counting any of that partial round because I think some of my pull ups may not have been high enough in earlier rounds.

  • 10 rounds + 2 MU (jumping MU sub, Rx’d otherwise)