Lauren...what's the Pullup/Dip conversion for Muscleups on this WOD?

Matt,

I’ll take 50 hip “pull-overs” on your pull-up bar as substitution for the 25 muscle-ups. Hip pull-over: from a hang, bring your feet over the bar while pulling your hips to the bar. Let your feet swing around and your torso rise until you are in a support above the bar.

Lauren: Piece of Quiche! LOL.

Any subs for passthroughs? First time I see these come up. Looks like a very tough ab exercise.

This is one of those WOD's for us mere mortals to pat the elites on the back and say "Go get 'em Tiger!" ;)

i would love to do the hip pullovers, but unfortunately this is not an option at my gym. could you please post the pull up/dip conversion as well?
thank you

50 pull-ups/50 dips if you must!

Paul, if you have a saw horse nearby that'll work, when I saw this workout I checked it out. I think any thing that you can get a back support on will do the trick.

Lauren...OK, I think I understand. Thanks for the sub. I think I've finally got a place to set up rings permanently, which should end this sub stuff.

Thanks for the conversion. I wish I could do the hip pullovers, but the pullup bar at the gym will not accomodate it.

All I can think of on the passthroughs is to position straight armed on thr dip bars and draw the feet up as high over the hands as possible

two questions...what counts as one pass through ("over forward, 1, back over, 2" OR "over then back, 1") and is that 25 1-legged squats per leg or 25 1-legged squats total?...i know the second question comes up every time but i want to make sure i do this wod right.

also, it seems like you could do the pass throughs over a bench maybe using dumbbells as handles...just a suggestion, ill have to try it tomorrow and see if it works.

btw, this is most definitely a stud wod and even though i want to stick to my strict regiment of DL and kickboxing, im doin it.

Just a thought for the Pass-Throughs. If anybody has some solid dumbells, or one of those pushup handle things, you could put that on your weight bench or deck railing and do 'em that way. Duct tape may be required but I think it will work.

-D.

Oops. "ediddy" already thought of that. Sorry, Bro. Thought I read all the posts.

-D.

great minds think alike...and at the same time, hehe

sub for passthroughs on parallettes: tuck planche to l-sit.

... and fools seldom differ.

-D.

My time was pathetic: 1:30:25

Substituted the 45 pounds for the OHS.
Did pass throughs on parallel bars with someone holding a broomstick right below the bars.
Did assisted one legged squats(held on to something for balance)

All of the exercises except for the muscle-ups took about 30 minutes. Then I did 11 muscle-ups in about 50 minutes. I probably failed about 30 times in addition to the 11 I completed. After trying about 7 times to get #12, I gave up and did 28 ring pull-ups and 28 ring dips to finish the workout.

29:21

Subed MUs for 50 pullups & 50 dips. Did Pass Throughs on my Parallettes, I liked it, really good ab work out also good for Planche. Unassisted one leg squats

Warm up:

2 min. Hollow Rocker
3x5 Saxon Side Bends with 5 kilo db.
3x10 Back Extention
5 min. Jump rope
3x5 V-ups with 3 kilo medicine ball
1 min. Pinch grip with 15 kilos, one 5 and one 10 plate.

Forgot, did 25 with each leg on one leg squats.

any links to a picture of the pullovers?

18:33
BUT.. I got to the MUs @ 11plus minutes & could not do a single one ...so I did 50 rock wall pullups & 50 kitchen stool dips in the last 7 minutes..I never would have finished with ring MUs!

30:20
Subbed 20 inch box jumps for double unders
Subbed 8 inch parallettee pass throughs for pommel horse
Subbed 150 pull-ups and 150 dips for muscle-ups

Time 14:59

I had to sub 50 pull-ups/50 dips for MUs, subbed 40 sec high knees for double unders, and did what timM said for passthroughs. Very tough this morning. I was wondering around the gym locker room staring at Pukie, but he never introduced himself.

I need to get a good jumprope so I don't have to sub these double-unders anymore. Every time a WOD comes up that has them I think "I need to pick up a jumprope", but do I?. Noooo.

Again, great workout.

For the pass throughs, I think I'm going to set up my rings on the pullup bar, which is in a squat rack, and put a barbell at the appropriate level.

35:33

Subbed box jump for double unders, 50 p/u, dips for m/u. HSPU's are still not deep enough and form was inconsistent on OHS. Used an assist for the one-legged squats (hand on squat rack). Finished the workout but it wasn't one of my better ones.

33:08

Did pass-through's over a saw horse, finally figured out why it's so hard, no handles (see I told you, you don't have short arms). Did my first double unders today! Still a way off from consecutive. Muscle ups took 11mins which is a huge improvement since the last 30 muscle ups for time workout. Only the one legged squats were unbroken.

Just a note on the swinging dips. You can dip as you swing forward or you can dip as you swing backward. A good challenge is to dip swinging forward then dip immediately as you swing backwards. It is important to have a strong high swing, driving forward with the toes and backwards with the heels.

29:42
sub dips/pullups for muscle ups. Did pass throughs on dip rack over a bar that isn't very wide. I think that lowered the intensity.
Nice head throbbing/heart pounding/stomach gurgling workout.

I'm going to have to do this one later, when I figure out all the subs needed at my gym. Meanwhile I promised myself I would do a 10K for my birthday, and got 47:52. Still sore from the last triplet: the ratcheting-up on these WODs is getting very noticeable.

Warmup: 3 rounds:
Samson, OHS broomstick, Situps, Back Ext, Dips, Handstand Press-ups.

WOD (with subs):
25 HSPU (got my first with nose to ground!) - broken
25 OHS 95lbs - broken
25 pullups - unbroke
100 rope skips (still can't double-under) - unbroke
25 pass-throughs (I weighted down a tall stool in the middle of my parallel bars) - broken
25 one-legged squats, alternating legs - unbroken
50 hip pullovers (on trapeze) - broken

Time = 39:48 (20:00 for first 6 sets, 19 and a half for pullovers!)

Cooled down with some sun salutations. This was a badass workout.

25 Handstands (sub 90# strict overhead presses)
25 OHS (done with 60#)
25 PU ( sets of 5 assisted with bungy cord)
50 single rope skips
25 Pass throughs (put small boxes on my 20' jumpbox and hopped through I tried to put my parrellettes on to but they are to wide for the top of the box. I think I make them shorter for the next time)
25 leg squats (each leg rope assisted)
25 pull upsand 25 dips sub for muscle ups

46:27 total great work out!

23:54 - I discovered I can do ring MUs provided I absolutely don't lose the false grip!! (This made my day!)

After doing several tentative "jumpups" to support on the rings I tried a full MU and found I had no pain. So to keep my hand as safe as possible I reversed the WOD order:

Ring MUs - singles only, taking no chances of losing the false grip (5:52)

Bwt pistols, 25 consecutive per leg - no touchdowns with right, lots of little touchs and a complete falling over once with the left (10:15)

Passthroughs - used Powerblocks on the bench. Handles were only 2.5" above the bench; very tough. I had to do some weird leg cross thing to get my legs over the bench. By rep 15 I got the hang of it and was able to move through smoothly. Got a monster ab cramp just below my sternum. Good exercise!

Knee jumps subbed for doubleunders

Finger pullups - massaged fingers every 5 reps

55# OH squats - all to rock bottom

Parallette HSPUs - my shoulders and tris were whipped, no way I could do a full ROM off the parallettes. Put several thick books under my head to reduce ROM to 2" below my hands.

Fun WOD - and I can do MUs!!

this is my third work out, tried most of the exercises, badly, I suppose its a question of building up slowly
aasisted 1 leg squats ok, jumps instead of double unders, 25 squats just holding a bar( not even an olympic one),hands stand push ups were nervous partial ones, but got alot more confident as i hit 20. I found alow level 5 aside goal ( made of metal) and attempted muscle ups.. not a chance, so did kind of dips starting with my chest on the cross post and pushing up. and then hung underneath it and pulled my self up as far as I could. I will get bettet. Its no fun being the new boy.

these are the Wod types I'd Really like to master but alas are frustrating due to lack of skill (pistols,double unders) or equipment I couldn't do most of them... the OHS after the HSPU were impossible to control ....had to move to 70pds
One thing is guaranteed: it's never boring!
35 min..no time to finish the dips/pups

25 hspu - all assisted and broken
25 ohs 50 lbs- broken
25 pull ups - broken
3 minutes jump rope
15 pass throughs- this was tough
25 1 legged squats -assited and not really to good
30 dips-broken
This was a tough 1 in a different way..needed more energy today..

What a crazy WOD! A lot of subbing...I won't go into too many details, just highlights:
1)Feet up about 4 ft., hands holding DBs on the floor for HSPU.
2)Something like a passthrough with 2 spin bikes, causing some funky sensations in my hip flexors.
3)First ever attempt at one legged squats...WOW those are freaking hard.

Forgot my stopwatch...about 38 min.

Oh my.

30 minutes on the nose.

handstand push ups were to top of my head for first 15. I switched to paralletes then and I could only go to about 3/4 depth.

OHs were with 55lbs done in 2 sets 16/9

pullups were jumping

Gi belts don't make good subs for jump ropes.

parallete tuck planche to l sit for pass throughs

subbed pull ups/dips for muscle ups. again - jumping pull ups. Dips had to be assisted.

surprised I can type!

27:06

Subbed knees to chest on dip bar for pass throughs. Subbed 50 pullups and dips for muscleups (ouch). The last 15 pullups were weight assisted (running out of lunch hour).

46:10

BW 210

25x DB shoulder press (35#)
25x OHS 75 lbs
25x PU (90# counterweight)
25x 18" box jumps
25x KTE (sloppy)
25x one leg squat, alternating, REALLY sloppy
50x PU right into dip (90# counterweight)

This WOD was really an exercise in attempts and failures. After about 20 minutes I hobbled over to the stationary bike and tried to kill myself for 30 minutes. It's WODs like these that remind me that there are members of the CrossFit community are really world class athletes (and how I may never become one...but can at least enjoy reading their accomplishments).

21:50
wasn't sure if we could circuit this so i just did all the reps for 1 exercise then moved on to the next
25 hspu (15,5,1,4)
OHS 95lbs (15,10) shoulders were blown up after hspu
25 chins (15,10)
25 double unders all singles
25 pass throughs all singles set up plyo boxes on top of a bench
25 each leg one legged squats (pistols for you dragondoor readers)
25 muscle ups done on a chin up bar (5,5,5,5,5)

For time: 44:36
25 Handstand push-ups (multiple sets - 7/4/3/3/3/3/2/2)
25 Overhead squats, 95 pounds (subbed 65 lbs - 6/5/5/5/4))
25 Pull-ups (10/6/5/4)
25 Double unders (subbed bench jumps [over] 15/10)
25 Pass-throughs (subbed knee tuck to L-sit 10/9/6)
25 One legged squats (airborn lunges 6r/6l - 4r/4l - 3r/3/)
25 Muscle-ups (50 pullups and dips 5/5-5/5-5/5-5/5-5/5 - 4/4-3/3-3/3 - 3/3-2/2-4/4-2/2 - 4/4-2/2-2/2-2/2)

samson stretches to warmup - not much more...

Subs as noted:
For time:
25 HSPU, still can only do them supported in dip station
25 Overhead squats, 75#
25 Pull-ups
25 34inch bar jump-over; No jump rope...
25 slack lined twine b/w handles in dip station (~6inches below handles) pass through forward and back counted as 1rep
25 One legged squats
50 pull-ups/50 dips
TOTAL TIME=41:06

Around 40 minutes; forgot to look at clock at end.

25 HSPU - but my range of motion is so little I would be better off pressing. Did lots of 2's and 3's here
25 OHS w/ 75lbs (16, then 9 - not too bad, I could go up in weight)
25 PU (11, 8 & 6 - oh yeah, all exercises were broken)
Pass thru's - used stackable aerobic step and 2 yoga blocks, but I don't think I was doing them right.
25 D-U (can do no more than 2 in a row before tripping up)
25 1 leg squats (each leg, several breaks)
50 PUs and Dips - It took me about 15 minutes, but did them all.
Form was pretty bad throughout, but I actually did 75 pullups.

400 m run, 21 95 # thrusters (7-7-7), and 21 pull-ups (7-7-7)

800 m run, 15 thrusters (9-6), and 15 pullups (8-7)

big loop, 9 thrusters (9) and 9 pull-ups (9). 19:02 at HQ this morning. Finished with hspu practice and reps.

Did a bunch of subbing for todays workout
25 push ups w/ feet elevated 3 1/2 ft or so
30 box jumps instead of double uders
30 knees to elbows for pass throughs
30 dips/30 pull ups for muscle ups (no way I was getting 50 of each)
23:46 and a near meeting with Pukie

29:24 Sub'd as follows:

25 Press 95# (15,5,5)
25 OHS 75# (5x5) Shoulders were limiting factor
25 PU (5x5 - assisted)
25 Double unders
30 KTE (3x10)
25 Pistols (10,10,5) Used bar for balance
60/50 Dips / PU Broken to 8 sets

Tim

25 HSPUs
25 OH Squats @ 95lbs.
25 Pullups
25 Double-unders
25 Pass-throughs (only counted when my legs moved forward over the horse, not the return)
25 Pistols (25 per leg)
50 "Hip Pull-overs" (thanks Lauren!)
17:18.39

This was number 3 on the day...a nasty upper body lift first (including ~150 pullups), followed mid-morning by a Stew Smith special (Swim PT...100 Free + 20 pushups + 20 situps x 15...no rest...I never dropped below 1:15 on the 100s).

Pardon me while I go keel over now.

Warmup: 60 situps 40 back extentions 1/4 mile run.
500 meters on the rower.

28 Min.

Subbed 50 pullups 50 dips for muscle ups

Subbed 50 knees to chest on dip station for pass throughs.

All of my ranges decreased as i neared completion of set. I only have so much lunch time!

These grinder/chipper workouts are very difficult to perform at a gym due to substitutions, spacing challenges, etc. In this WOD case, the greatest challenge was just doing the workout. It seems the WODs have become significantly more difficulty lately. I'm still recovering from last weeks dip and weighted pullup workouts.
I stopped this workout after 45 minutes while working on the muscleup portion (50 pullups/50 dips for me)

This one made my shoulders vewy, vewy sad. Broke it up quite a bit, but I made it through. 40 minutes give or take a few seconds. I shoulda pushed much harder....

38:56

25 HSPU 1/2-3/4 depth on paralettes against wall
25 OHS, 85#...wanted to play it safe after the HSPU
25 Pullups
25 Double Unders, mostly singles, some doubles...double doubles, haha
30 Pass-Throughs, 5 extra bc i did these on the paralettes (planche to L-sit)
25 1-legged squats, 25 per leg w/ balance assist
50 Pullups/Dips

definitely a "skill" wod.

Well...

Warmup was 3 sets
Samson stretches
10 Boon Stick Barbell Thrusters
10 Pullups
10 Pushups
10 Situps
10 Back Extensions

WOD 35:32

12 HSPU 6 full 6 1/2
25 Over Head Squats 8@95 7@75 10@65
25 Pullups 10 unassisted 10@20pnds 5@30pnds Ouch.
25 Double Under Attempts. How the hell do you guys do that?
25 one legged squats (each leg)
25 dips
25 pullups @60pnd

then i got on the bicycle because i felt guilty for being to weak to accomplish everything and for being a member of a gym that does not provide rings or kettle balls.

massive subs and broken sets. the high points for me were 45# OHS unbroken and 25 partner assisted pullups unbroken. otherwise...sigh!~ didn't even bother timing it.

46:12.

HSPU not full range of motion. Did to about 45 degrees, or maybe just a bit more.

Double unders done slowly, but done correctly. I don't know how people do it without a Buddy Lee rope.

Pass-throughs I put a barbell (actually, the 95 lb. for the overhead squats) on supports in the squat rack, put up my rings, and went over that. I kept going over it sideways. Those were hard. I counted each trip as one.

1 legged squats done with 35 lb. plate. I'm going to keep doing that until I get told that's cheating.

Did 25 negative muscle-ups, focussing on keeping the false grip at the bottom, and then did 25 regular pullups and dips.

Finished up by lying flat on my back.

Lauren

Sorry for the ignorance but I do not know what a passthrough is and cannot find a video in the "Exercises" window.

Can you give me an explanation for Dummies?

OK, since I broke the ice on posting re: Price's book I might as well post my pathetic attempt at the WOD. Major subs.
Static HS hold for 25 sec.
25 OHS with broomstick
5 negative pullup
12 doubleunders (done 1-2-3-double-1-2-3-double..)
25 L-sit to Legs in (heels dragging)
Wall-sit for 25 seconds
25 squat thrust to end.
No time. Wow its been a while since I've worked out!

w/up 3(samson, situps, OHS, backext)

25 HSPU - filled with ambition, went all the way down on my first two. wow. that'll take away one's wind!
25 OHS - got 18 straight with 95#, 7 w/ 90# (agh!)
25 PU - broken, 5x5 varied grips
25 DUnders - 100 singles (needs work)
25 P/Thru - slack lined twine btw handles at dip station.
25 Pistols - broken sets of 5 per leg
(is that it?!?)
(time 32 minutes)
50 pullups / 50 dips
(end time 56 minutes)

what can one say? the last 12 pullups and dips were my favorite.

Lauren

Found the pictures of Lani Lau demonstrating the pass-throughs at the 18 March, 2004 archive. Don't worry with the explanation.

Cheers

25 Half ROM HSPUs with wall assist
25 OHSs at 45#
25PUs
25 50cm box jumps
25 L-sit to tuck planche on paralettes
25 full ROM 1 leg squats per leg w/ rope assist
50 dips, 50 PUs, broken to sets of 10 for each.

Total time was about 34 minutes - slowed down some by lack of skill on the exercises, which was a change from just being plain out of shape.
Good WOD.

Lauren...looks like you scared off a few people. ;)

Just under 28 minutes. Had to drop the weight of the overhead squats to 75 pounds for the last five reps, as I banged my wrist up kickboxing yesterday and didn't want to make it worse.

Also, subbed hip pull-overs for muscle-ups; apparently the ceiling of my gym is closer to the top of the pullup bar than I realized, as a new lump on the back of my head will attest. Ouch!

49:52
HPU’s: Best to date but still more like HPU attempts than true HPU’s.
First five OHS’s: 95lbs - the remaining 20 were at 65lbs.
Pull-ups: wide grip with small rubber band assistance.
DU’s: Still not consistently consecutive DU's.
Pass-throughs completed on a pair of parallettes with a barbell (with 10lb plates) used as an "obstacle."
OLS’s: 25 each leg; to parallel on the right and to almost parallel on the left (due to knee pain).
MU’s: Medium rubber band assisted.

Note: Using the rubber bands on the MU's let me finally get the "feel" for the movement.

35:46

OHS w/ 45# oly bar.
Alternated one legged squats(pistols)
10 muscle-ups then 40PU and 40Dips.

everything else as posted.

56:37

Assisted MU's performed by hanging rings on the PU/Dip assist machine. Assist at lvl 12.

23:14

sub'd 50 and 50 for MU's

Great workout...
HSPU - 9 7 5 4
OHS - 60# 12 13 last few with weights on shoulders
PU - 12 6 7
DU - 1st time, more fast skipping then DU
PT - subbed for hanging knees to L-seat 13x2
one leg squats - assisted last half of each leg
MU - 25 dips instead
Just started CrossFit, I'm hooked already! Thanks Hooger....

38:58

Subbed had to do negative HSPU after about #5
used dumbells for OHS (90#s)
Subbed 30" box jumps for double unders
tied a karate belt between the handles on a powerstand to do pass-throughs (the belt had some slack)
did pistols alternating legs (13 R 12 L)
I was interupted during the M/U but all were assisted anyway, it just hurt my time more. I had to do these from a seated position because I don't have a high enough place to hang my rings.

Scaled down & modified as such:
20 HSPU (1st set 10 in a row!)
20 OH squats, 75#'s
20 pullups
50 single pass rope jumps
20 L-sit/tuck combos
20 one leg squats (each leg)
20 weighted pullups, 30#'s

10 HSPU about 3 inches of movement
10 OH Squat 70# sandbag
10 jumping pull ups
10 double unders
10 leg raises
injured leg falling on hspu - no pistols today
10 pushups
10 jumping pullups

14:00 minutes

Fun workout though I wasnt able to complete it. The best part was running around the fire station prior to the workout to set things up, trying to improvise everything
25 HSPU, not completely inverted, but feet elevated to head height, using the back of an aerial platform
25 OHS 95 lbs
25 pullups using the stairs
25 double unders
50 single leg squats each leg
25 pass throughs using recycling bins, and dumbells
around 35 mins
Unfortunately could not set things up properly to work on the Muscle ups, though like most here they would have added considerably to my time
Steveo

29:50

25 HSPU (First set of 5, then 2's and 3's, I'm so f'n sh*tty at these!)

25 OHS, 95lb
25 pullups
25 double unders
No pass through's. Rowed 750m and 30 incline pushups, feet on handlebars of Stationary bike.
50 reg squats (knee injury)
50 pull ups, 50 dips-No rings

30:22

subbed box jumps for pass thrus
50 pu/dips for muscle ups
75#ohs

Did the WOD throughout the day so it took about 7 hours, there were lots of interuptions.

2 hour trail run with best scenery one could ask for; started in desert and ended in pine/oak and snow.

For time: 26:36
25 Handstand push-ups
25 Overhead squats, 95 pounds
25 Pull-ups
25 Double unders
25 Pass-throughs (on floor with hands on stacked mats. fwd and back=1)
25 One-legged squats (25 each leg)
25 Muscle-ups (50 pull-up/50 dip)

Wife: 25:56 (everything broken, except jumprope)
25 DB Presses, 2x23#
25 OHS, 55# (PR!)
25 Jumping Pull-ups w/ Neg
50 Single Jumprope passes
50 Suspended Knee Raises
25 One-legged Squats
25 Jumping Chin-ups + 25 Pull Downs
50 Chair Dips w/ Feet Raised

Had to improvise a little.

25 HSPU
50 Walking Lunges
25 pullups (Broken 22/3)
50 Box jumps 26" box
5 x 15' rope climb arms only
25 One legged squats (Broken 10/10/5)
30 Ring dips
30 Rope pullups

4 mile Boots and Utes on the beach 28:27

25 DB presses: John 45lb, Joe 40lb, Chris 20lb
25 OHS: John 75lb, Joe 65lb, Chris 15lb
50 Push-ups John and Joe; 25 for Chris
25 Double Unders for John; Joe and Chris subbed 100 single jumps
25 Knee and then leg raises on dip station
25 1-legged squats, 25 per leg w/ balance and lift assist
50 Pullups/Dips for John; Joe did 25 bodyweight and 25 on gravitron, Chris did 50 on gravitron

Time: Joe 38:51, Chris 39:04, John 39:05. First time we have done this type of workout together. Kind of fun.

Got a little excited to start this one and did not rember to start my stopwatch so I would guess about 30:00. The only mod. was part of the muscleups were done in dips and pullups. I waited several hours and finished my recon ron weighted pullups and dips.

39:10

Very little weight on overhead squats, I'm going to check to see if I'm doing them correctly. Had to substitute 50 pullups and 50 dips for MUs.

A good substitute for passthroughs is hanging your jump rope over the dip bar. You can easily adjust it to a height that is challenging but not impossible.

60:26

One week back in the mix does not prepare you for this WOD.

Too many subs to mention.

Bottom line...I got my @ss kicked! Bring on Helen.

19:35

substitutions and broken sets.

38:30
25 HSPU (can't do them well yet but worked my ass at them, then did static hold at top and bottom)
25 OHS 95# -- had to snatch the weight and could only do in sets of 5.. wrists were unhappy, but the pullups would stretch them out again.
25 PU -- Broken
25 DoubleUnders -- 3 sets
25 Pass thru's (dumbells on weight bench)-- Broken
25 one legged squats/leg --Broken
5 unassisted and 45 assisted pullups --Broken
50 dips -- Broken
*what the hell, I got it done*

Did my first Crossfit Warmup from Journal

25 HS PU No Paralletts, Forehead to Ground- Broken Sets

25 OHSQ on Universal Machine @ 90# (Barbell Unavailable)

25 Pull-ups-Broken Sets

25 Double Unders - Got 7 in a row, knees all the way to chest though

25 Pass Thru's - Had to rig it - acceptable

25 One Legged Squats per leg - balance assisted

50Pullups/50Dips Subbed for Muscle-Ups

38:36

everything as listed until muscle ups. Used the hip pull-overs instead, hung my oly bar with chains from the rafters. Called it quits after five because almost fell from about seven feet up.

time: 21:59

31:38

Subbed 25# DB presses for HSPU's.
OHS w/65#, broken 16/9.
Pull-ups, broken, alternating under/overhand
Double-unders? did'em, but I suck!
Ditto, Pass-throughs!
One-legged squats, assisted.
50 pull-overs, took almost as much time to do these as everything else.

My first WOD ... no timing, did it spread out across the day for HSPUs, One Leg Squats, and the first 25 Pullups, then in about one hour for the rest.

25 HSPU @ 5 x 5
25 OHS at 40 kg - subbed 3 x 25 OHS at 18 kg with Dumbbells (don't have other weights)
25 Pullups @ 8, 8, 9
25 Double Unders - subbed 2 x 25 consecutive High Knee Jumps
25 Pass Throughs - subbed 25 forward Pass Throughs on the floor on some wood pieces, scrambled backward on all four
25 One Leg Squats @ 5 x 5
25 Muscle Ups - subbed 50 Pullups @ 10 x 5 and 200 Pushups @ 4 x 50 (have no dip place, my chairs are not safe for doing dips)

I feared I would be very sore next morning, but surprisingly, I am not. Cool.

25 HSPU (buddy holding feet, not real deep)
25 OH Squats @ 95LB (broken set, poor form)
25 Pull-ups (14, 6, 3, 3)
Skipped double unders
25 Pass-throughs (put dipping belt over dip bars)
25 on-legged squats (not full ROM even with broomstick assist)
50 pull-ups/50 dips in alternating sets of 5
44:37

Very challenging exercises. I would be happy with 1 good muscle up, one-legged squat, and/or HSPU.

23.21

However...lots of subs!

HSPU - had to do incline push-ups, unbroken
OHS - used 45lbs, unbroken
PU - broken into 4s and 3s
DU - broken: 8,7,5,5; v. pleased with these!
Pass-throughs - rigged up 2 chairs with a barbell through the middle, resting on weights upon the seats. Broken - 5,5,10,5
50 air squats - pistols definitely not happening!
25 "seated" dips - hip pull-overs not happening, not good enough at PU and dips to sub them!

All in all, a long way to go! Oh, and I am now in agony! Cheers!

Peter Galloway

25 hspu unbroken, feet against wall
25 95 lb oh squats
25 pullups
25 short rope jumps
25 pass throughs on bench with db's
50 pistols/ 25 ea. ( quads started cramping at 30 total reps, guess i should not have taken 3 wks. off of legs and crossfit)
50 dips/pullups (alt. every 5/5)
hard wod great way to get back into it!
oh yeah time=22:35

20 minutes:

25 HSPUS (on floor, can't do full depth, maybe 1/2-2/3)
25 OHS 95#
25 pullups
25 box jumps ~18" (sub)
25 hanging leg raises to parallel (sub)
25 pistols with 10# for balance
25 pullups and 25 dips

subbed box jumps for double-unders, HLRs for pass-throughs.

[begin whine]
avg 3-4 hrs sleep per night over last 3 days & i feel like crap.
[end whine]

did this at the park so i had to make a few subs:
25 HSPU (12,7,4,2)
30 one-arm OH walking lunges (50#db)
25 pullups (15,10)
25 double-unders
25 pass throughs (used parallel pipes with a horizontal cross bar at same height)
25 one-legged squats (did 25 per leg)
25 hip pullovers + 10 glide kips

time = 35:15

25 sot presses with 20lb dumbbells (15,10)
25 Overhead Squats, 95lbs (5,5,5,5,5—1 minute rests)
25 double unders
25 1-legged squats left and right (alternating, pretty continuous)
25 pull-ups (alternating pull-ups and dips in sets of 2 and 3 reps)
25 dips

Time ~25 minutes (watched stopped)

24:26.
Sub'd HSPUs with 25 OH presses (20# dbs)
OH squats with 30# bar for 10 and 20# bar for 15, 50 singles for the double unders
sub'd 30 N-ups and 30 lying leg thrusts for pass thrus
one-leg squats assisted (I helped myself up and balance while going down using a rack)
50 pull-ups/50 dips for the MUs (most time spent here working through all the reps)

All pull-ups and dips assisted at 52# and 46# respectively (bw=125). The pass-throughs were hilarious. I tried but could not do anything remotely resembling one (I had to walk across the bench to get to the back). Laughing at myself, I decided to sub a bunch of core work - clearly I need more work in that area!

Did this one yesterday, but didn't get a chance to post.

25 HSPUs - IIRC, about 7 or 8 broken sets
25 OHS/95# - two sets - 11 and 14
25 pull-ups - one set, overhand grip, kipping
25 double unders - alternating singles and doubles, counting only the doubles
25 pass throughs - forward and back = 1 rep, used my power rack pins for handles, jumping over a 45# bar set at a slightly lower level relative to the pins.
25 one-legged squats - started out w/alternating sets of 5, then 3, then singles. 25 reps for each leg.
25 muscle-ups - still can't get these consistently, mixed modes of assistance (elevated feet, small jump, etc.)

Things were going great until the muscle-ups. Even with assistance they took about 10 minutes to complete. Time was 28 minutes and change.

25 min:

10 HSPUS - can't get low enough yet, then overhead DB press - drop sets of 5 at 50, 45 and 40lbs.

5 OHS at 95lb, felt unstable not getting low enough - dropped to 65 lbs and finished with much better form.

10 pullups - good form (PR) then 15 pulldowns

35 box jumps - used a chair

Could not get pass throughs with bench and dbs - almost fell. Subbed 25 dips and 25 knee to elbows

25 on legged squats (pistols) per leg, alternated sets of 5, A to A, held rack for balance.

No way to even attempt a mussle-up - beyond me anyways. Came up with my own Cheater-Up: Using bench-press bar on Universal Station set to max height, held bar and hung with legs froward, pulled up and made transition to dip and pressed to extension. Varrying amounts of assistance from legs, good exercise, sets of 5 for 25 total.

Good workout! Entire body quaking, thinking about taking tomorrow off.

Chris

29:28
everything was done as perscribed. Except I could only do 15 mu's. So for the last ten i did 20 ring dips and 20 bar pull-ups. I thought i had this one beat. I was at 15 minutes when i got to the muscle-ups, They beat me.

25 HSPU (sub'd dbl. presses with 60 lb dbls)
25 OH squats - 95 lbs
25 Pullups
25 Double Unders - (sub'd jump and tuck)
25 Pass Throughs - used dip station and saw horse.
25 One Legged squats - used one hand on the dipping station for balance
25 Muscle Ups (sub'd 50 pullups followed by 50 dips).

48:52

Bailed after the OHS. Having a way-off day. Did deadlifts yesterday instead of taking the rest. Holy Moses ! I must have put a lot more work into that WOD than I thought, because I feel totally over-trained today. Hot bath + massage + good night rest may help with tomorrow's Helen (Hellin' ?)

First real day back in over 6 weeks.

Lots of subs (if you can even call them that)

Shoulder press (15,10)
Overhead Squat 50# (15,10)
PUs (15,10)
100 jumping jacks
25 OLS
Dip/Chin (20/12, 15/10, 10/10, 10/10)

Great to be back!!!

Murph

I hear ya Alex... I did the DL's 2 days ago and am still hammered. Today has been a feeble # of MU's and pull-overs (cool!) HSPU's, ice cream makers,planche's,nothing timed,skill oriented stuff.
Helen tomorrow.

Lots of subs:
2x30lb DB presses
OHS with 65lb (x13), with 45lb. (x12)
Box jumps (about 18 inches) instead of double-unders
legs up from front to back (or back to front) on a dip station instead of pass-throughs
Back squats instead of 1-legged squats (95lbx10; 115lbx10; 135lbx5) (heels on 2lb plates; OK depth)
30 pullups and 25 dips in alternating sets of 5s instead of muscle-ups

Still took almost 30 min.

Cheers to those who could do the full workout! (and to those who couldn't, such as myself)

Just getting back from vacation and still trying to get into the swing of things...

A few standard subs and lots of broken sets...

31:49 and just happy I finished it. Still, my HSPUs are really coming along as are my handstands in general.

-Philip

15:30

15:30

Recovering from DL and being sick from jacked up college cafeteria food ... Made an attempt to just complete the workout and didnt have it in me

2 sets of warmup: lunges, PU, pushups, dips, slight stretch

25 OHS with 95#: I coulda went a little higher
50 broken dips (its sad, thats all i can say)
couple sets of PU (even sadder)
HSPU - the saddest of them all ... I did 4 partial the first set .. and it was all downhill from there ...
It's all good

19:25 but some subs

25 Military Press 125lb broken
25 OHS 95lbs broken
25 pullups 10/6/5/4
25 Knee to elbows broken
25 one legged squats per leg broken
50 dips 25/15/10
50 situps broken

Damn, all broken

21:58
HSPU: 13/6/6
OHS: 65# x10/15
Pullups: unbroken
Doubleunders
Passthroughs (used dip rack and barbell setup in power rack) 12/6/5/2
25 1-leg sq, each leg, in 5's
50 pullups and dips, in alternating 5's

45:51

Pretty ordinary time, but I don't care because...

... NO SUBS..!

- OHS @ 100# because it was already on the bar.
- Double-unders almost all single.. couple of pairs.
- Pass-throughs with dumbbells on bench.

I can't believe I could get through 25 MU at the end of a WOD! Time was up to 15:18 before muscle-ups, so it took me twice as long to do the MU than the rest of the WOD did.

27:20
pulls assisted
45 lb db for mil presses instead of hspu
could not do pass throughs, arms too short, legs too fat
50 pull and 50 dips for m-us

I had to make a lot of subs...

25 decline pushups
25 OH Squats, 30kg
25 towel rows (a la Steve Maxwell)
25 lying leg thrusts
25 double unders
25 tuck sits
25 pistols, alternating legs
25 jumping pull ups
25 jumping dips

Sets were broken up as needed...took me 17 minutes.

About 30 mins.

OHS 5 @ 75, 20 @ 85
used dip bar for pass thrus
super low dips for muscleups as weak sub