5 rounds for time:
3 Muscle-up Handstand Pushups
10 Burpee Pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand pushups, do 7 muscle-ups and 12 handstand pushups each round.
If you cannot do muscle-ups, do muscle-up progressions 1:1. Do not do 4 pull-ups and 4 dips per muscle-up. Simply set the rings at a height you can accomplish the movement, but challenge yourself. No jumping dips.
Watch the videos of superhumans completing this WOD :)
Post times and modifications to comments.
36:35
ReplyDelete*1st round as RX'd… Got one rep into round 2 and failed about 5 after that. Started from scratch on round 2 doing 7 MUs and 12 HSPUs.
32:20
ReplyDeleteMuscle up progressions
HSPU's and Burpee Pullups as rx'd
22:32 Not Rx'd
ReplyDeleteDid 7 MU HSPU's & 12 HSPU's each round...rough in the shoulders.
33:50
ReplyDeleteMuscle up progressions (not done well)
The rest rxd