“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 to comments.
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Great examples of the two main types of back squats: high bar and low bar. Both are correct, they’re just different! High bar puts more torque on the lower back, but has a better skill tansfer to cleans and snatches because of the more upright torso position. Low bar lessens the torque on the low back, but is also more challenging to achieve proper depth. If you would like to see a more detailed comparison between the two, check out StrongLifts.com: “High Bar vs. Low Bar Placement on Squats.”
OK, guys – today I would suggest working your pull-ups and dips instead of the rowing muscle-ups. This way the workout will be less technique-driven and it will make it closer to the original WOD’s design of metcon + shoulder-fatigue action. We will also like to encourage assisted ring dips for most of our veterans, while assisted bar dips will work for the newer clients.
The workout will look as such:
AMRAP of the following…
6 pull-ups
6 assisted dips (ring or bar)
4 handstand push-ups (or pike, depending on ability)
8 kettlebell swings with an appropriately heavy KB
If the point of the workout is shoulder fatigue, then I might need an alternate. I was awake on and off through the night with shooting pain behind my right shoulder blade and achy-ness all around the area. I am going to see if it loosens up today and if my massage guy can work it out at all before I decide to not do this WOD. It is the one I was going to choose for the hero workout day, had I done it.
Kristy– I like your new hair color!
works for me! I opt for the pike pushups…
In case anyone at the gym thinks that the Big 12 only became a football conference last weekend…
The Top 10 schools in terms of total program victories:
871 – Michigan
827 – Notre Dame
824 – Texas
820 – Nebraska
802 – Ohio State
795 – Penn State
792 – Alabama
780 – Oklahoma
772 – Tennessee
755 – Southern Cal
3 Big 12, 3 Big 10 only 2 SEC
UUHhhhh, it’s just because the Schools/Programs have been around longer….Don’t forget, over the last 25 years the University of Miami has won 20% of the national titles, now that’s a Program!!
Subbed 132# Push Presses for the HSPU’s
Only got 7 rounds and it completly SUCKED!!!
Usually do HSPU to one AbMat; today I tried the band harness with the tiniest of the bands to achieve full ROM – one from the bar, one for around the shoulders. Was finally able to go all the way down to the ground this way, so I hope this will help me get stronger.
Also, shot footage of this WOD and realized I need to work on a better ROM for the pull of my muscle-ups. (Like I ever run out of things I need to work on!)
“Nate” w/ 1.5 pood KB
8 rounds
University of Miami, as in Ohio?
Okay, so looking at the pictures from yesterday, it seems like my knees are following the direction of my toes, but are going out over my toes. A) Is that what you were seeing? B) Is that what we should be seeing, or should my knees not be going out over my toes?
qf
“an appropriately heavy kettlebell” ??? HAHAHAHA That is just FUNNY. Remember the last time I did this, on 9/11 and I thought the INappropriate kb weight was going to KILL me hehe.
blue band pullups,
green band ring dips,
pike pushups,
35# kettlebell.
7 rounds even.
Double red pull ups
Blue dips
toes on box, hands pretty far out push ups (HATED)
Small, but not the smallest, kettle
6 and a little change.
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