5 rounds for time of:

1 Deadlift (315 lb./235 lb.)
2 squat cleans (205 lb./150 lb.)
3 Muscle ups
4 Handstand pushups

Post time to comments. (Subs will be given for muscle-ups and handstand pushups.)


I’ve noticed several people working on different skills throughout the gym, from muscle ups to handstand pushups to handstand walks….watch for a different tutorial each day this week on new skills you can learn!! Today, let’s talk about the road to a muscle up.

Muscle-ups are a gymnastics movement that is fairly technical. Slight movements in your hands and arms can make or break your muscle up movement. There are several progressions and methods to developing the muscle up:

Muscle up with kip

Bar muscle up

Ring muscle up

Check out these slow motion muscle up videos from the 2011 Games:

If you are working on muscle ups, work on ring dips and pull-ups, as well as the transition from pull to push on the rings. Post thoughts to comments.

Monday WOD, February 27, 2012

11 thoughts on “Monday WOD, February 27, 2012

  • February 26, 2012 at 8:04 pm

    Yea! King kong jr!

  • February 27, 2012 at 8:40 am

    So good to workout where there is oxygen in the air again!

    7:39 Rx’ed

  • February 27, 2012 at 10:06 am


    315 DL / 10 C2B sub for MU / 155 SC / 95 lb press sub for HSPU.

  • February 27, 2012 at 10:21 am

    10:29 185 dead lift / 2 mu / 135 sc / 4 hspu. Not even close to RX but was still hard. Great job everybody.

  • February 27, 2012 at 1:42 pm

    15:30 RX (minus two clean reps)

    On Saturday I did 101 reps on AMRAP in 7:00 of burpees, but I missed the posting deadline on Sunday. So I am out.

  • February 27, 2012 at 2:47 pm

    And another one bites the dust!!

  • February 27, 2012 at 4:22 pm

    Lean: 14:23 Rx so glad burpees weren’t anywhere to be seen!!

  • February 27, 2012 at 5:02 pm

    I hurt my back last night, but I am going to do this one on Thursday (I hope). Every once in a while Ryan writes a wod I have to do.

    Sub 4 min?

  • February 27, 2012 at 6:52 pm

    10:35 RX. I look forward to seeing a sub 4 minuter Thursday.

  • February 27, 2012 at 7:38 pm

    After the open WOD repeat yesterday, I decided to take it easy today, so I did the LF WOD with 65# (Rx). Good workout and just right for today. 15:56

  • February 28, 2012 at 7:29 am

    15:26 Everything RX’d except for MU. Used blue band on bar. Shoulders toast after this WOD… Great workout!

Comments are closed.