January 22nd, 2011

9 AM Class

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Click on the “Forward roll” link above to review the mechanics of the movement.

Post time to comments.


6 Responses

  1. 29:56 – scaled: MU (1st 10 w blue band/last 20 w blue &purple). Forward rolls / squats w 16″ box and HS wall shoulder touches (40 per round). Good Sat workout. Great job everyone! Enjoy the day off tomorrow.

  2. 25ish
    2 rounds
    10 assisted MU w/ blue+purple band
    10 forward rolls
    20 pistols to 16″ box
    5m handstand walks

    Elbow little torqued w/ over use + no sleep recovery, I was perfectly happy to call it quits at 2 rounds when it was acting up again. Just needs rest. Not my best day, didn’t push the pace well, but we’ll just call it an active recovery day.

    The saturday crew did well with an uncomfortable wod, I thought Ben had a personally exceptional day. He really pushed hard through new and uncomfortable movements, the kind it’s easy to cope out and say “I’m just taking my time getting the movement.”

  3. I agree with Shawn’s thoughts above. The Saturday class did a really good job of working the one legged squats to various depths and trying out scaled versions of the handstand walks, while still pushing themselves to move through the movements at pretty rapid pace.

    Congrats to Kris for getting nearly 20 feet straight n the handstand walk with no stops! Wow!

  4. 29:53
    Subs: One leg squats to a 18″ high stack of weights (somewhere in between 20″ box & 16″ box felt right) and hand stand wall walks (40 touches per round)

    Have not done muscle-ups in a month, so 30 today was pretty hard. Hand stand walks against the wall were tough too. Made the one leg squats seem easy in comparison.

  5. Great job everyone – it was a fun day.

  6. Kinda took a rest day today at work. Stretched and and did a few push ups, pull ups, sit ups and squats this morning. Just did 150 Burpees for time…. 11:56.

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