October 22nd, 2011

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

Post time to comments.

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5 Responses

  1. 44:06 
    Scaled –
    MU – sitting position from ground red band x 4
    HSPU – 1 ab mat 15# plate
    Pistols – 20″ (?) box

    Good one. Arse-kicking part 2 cont. from tues. I liked doing the assisted MU from sitting position, first time doing it that way. Didn’t mind the rain (felt good) – diluted and washed away all the usual sweaty-ness.

  2. 50:05 scaled
    5 rounds
    3 jumping MU
    7 HSPU
    30 sec L hold
    20 pistol to 16″ box
    200m run before each

    Great Sat workout – lots of good work done today. Love the grinder

  3. 52:25 scaled
    4 rounds
    MU–>C2B PullUp+Ring Dip
    HSPU w/ 10# plate
    L-Sit on stack of 45#x2 and 55# plate, feet off ground
    Pistols to the awesome box (16inch? box)
    I’m perfectly happy with my 4 rounds. I liked my scaling even being slower. Just did each rep as best as possible (though a few hair to plate happened with the HSPU’s).

  4. 43:03 scaled, scaled and scaled some more! Great to have Ryan and John there to get us through a tough workout.

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