September 5, 2011

Monday 110905


For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Rob Orlando 19:37, Dusty Hyland 22:01, Kristan Clever 31:36, Rebecca Voigt 38:46.
Post time to comments.


Enlarge image

U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.

WOD Demo with Dusty Hyland by Again Faster Equipment - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

Posted by Pukie at September 5, 2011 5:00 PM

3-2-1 Get some

Comment #1 - Posted by: Sully at September 4, 2011 5:21 PM

cool workout, but with only 1 pair of rings at home i'm probably going to sub the last 3 movements by regular HSPU's, bent rows with a bar and push ups(perhaps with hands on soccer balls)

Comment #2 - Posted by: Nick at September 4, 2011 5:30 PM

What should I do if I don't have rings?

Comment #3 - Posted by: bwk5015 at September 4, 2011 5:49 PM

this looks painful! lets get some!

Comment #4 - Posted by: USMCdempsey at September 4, 2011 5:54 PM


Comment #5 - Posted by: matt at September 4, 2011 5:57 PM

Rest in peace.

Comment #6 - Posted by: Benjamin at September 4, 2011 6:05 PM

Any good subs for the lowers from inverted for those without rings?

Comment #7 - Posted by: AJ at September 4, 2011 6:25 PM

man this would be great if i had some rings

Comment #8 - Posted by: voodoo at September 4, 2011 7:07 PM

Chuck, Nicole, Christmas, Sara, and Mike G Thanks for a great L1 cert in Atlanta this weekend! You guys rock!! Learned alot and had a great time. Hell Yea!!!!

Comment #9 - Posted by: Blackout at September 4, 2011 7:10 PM

Look here in a bit:

Comment #10 - Posted by: Bryan K at September 4, 2011 7:15 PM

Dusty you are a monster! Thanks for the great video!

Comment #11 - Posted by: Tamroc at September 4, 2011 7:29 PM

Dusty you are a monster! Thanks for the great video.

Comment #12 - Posted by: Tamroc at September 4, 2011 7:30 PM

I want my muscle ups to flow like Rob's!!

Fly free solider, fly free.

Comment #13 - Posted by: Kim Malz~FitMom in CT (F40/130/5'2") at September 4, 2011 7:39 PM

I didn't think "slowly" was part of the crossfit vocabulary

Comment #14 - Posted by: jwodd at September 4, 2011 8:01 PM

30 handstand ring pushups holy s*$% ballz.

Comment #15 - Posted by: Randy at September 4, 2011 8:55 PM

Alternative without rings please

Comment #16 - Posted by: Stuntman at September 4, 2011 8:56 PM

i can't view the videos. how do you perform sequential lower from an inverted hangs?

Comment #17 - Posted by: aermio m/32/5'7"/150 at September 4, 2011 9:17 PM

Strength day today:

2 rep max fs

225 (2-2-2-2)


Comment #18 - Posted by: Steve at September 4, 2011 9:43 PM

Strength today:

225 fs 2-2-2-2


Comment #19 - Posted by: Steve at September 4, 2011 9:44 PM

God bless you Warrior

Comment #20 - Posted by: anne at September 4, 2011 10:19 PM

Rob O is without a question one of the most fit people alive.... But why wasn't a single muscle up to full extension? It's a bit frustrating to work to get lock arms out, and to push fellow CrossFitters to do the same, when someone held in such HIGH regards....doesn't even do it on the main site video :(

Comment #21 - Posted by: Brett at September 4, 2011 11:03 PM

@21 -- rob's lock out looks pretty good to me.

@rob -- thanks for continuing to post your stuff. one of the more inspirational x-fitters out there.

Comment #22 - Posted by: thesomnambulant at September 5, 2011 12:19 AM

no RINGS :(

Comment #23 - Posted by: SeanMz at September 5, 2011 1:54 AM

Here's what I'm doing as sub's for todays WOD since there are no rings out here

20 Bar Muscle-ups
25 lowers from dip bars (just lower slowly till feet touch ground)
30 Handstand Pushups
35 Fwd Grip Australian Pullups
40 Pushups with hands on med balls

These sub's provide the nearest replica if you don't have rings IMO. With the lowers you can either do them on dip bars or on a pull up bar either way is fine. Hope this helps everyone out!

Comment #24 - Posted by: Fernando m/22/5'9/156 at September 5, 2011 2:42 AM


Comment #25 - Posted by: TomO/45/M/200 at September 5, 2011 3:29 AM

This is a paradox, a contradiction. The workout is for time but one of the movements must be performed slowly. Totally crazy. Slow negatives are great, good strength developers, but why in the heck would you put them in a workout that is for time?

Comment #26 - Posted by: Gary B at September 5, 2011 3:37 AM

30:12 RX'd and witnessed. From Ramadi Iraq

Comment #27 - Posted by: jasonlo m29/165/5'7 at September 5, 2011 4:37 AM

38:36 Rx FML

Comment #28 - Posted by: Jakob at September 5, 2011 4:45 AM

RIP brother.

Comment #29 - Posted by: Don Clarkson at September 5, 2011 5:12 AM



was spotted on the hand stand push-ups

Comment #30 - Posted by: cosmo at September 5, 2011 6:29 AM

No rings and low roof
For time:
20 chins to ribs
20 dips deep with shoulder to bar
25 Lowers from an inverted hang on the bar, slowly, with straight body and arms
30 pushpress
35 Bar rows
40 Push-ups


Comment #31 - Posted by: Jonni Wettervid at September 5, 2011 7:28 AM

30:43, HSPU's were standard ground HSPU's but otherwise as RX'ed.

Comment #32 - Posted by: NinjaTarzan at September 5, 2011 7:47 AM

Bar muscle ups, bar lower from invert in a tuck, parallette pike push-ups w feet up on the box, ring rows, ring pushups w full turnout

Not even worth timing it, but somewhere around 40:00, tried to stress technique today, beautiful day outside in houston

Comment #33 - Posted by: Curtis Warren at September 5, 2011 7:54 AM

Miss you Josh, can't wait to see you again.

Comment #34 - Posted by: Bubbles 36m/185/69" at September 5, 2011 7:59 AM

@24 nice subs for only having a bar, Thanks

Comment #35 - Posted by: Richards m/21/6'1/185 at September 5, 2011 8:14 AM

@24 also paralletts would be good for HSPU

Comment #36 - Posted by: Richards m/21/6'1/185 at September 5, 2011 8:16 AM

2011-09-05: 39:15. Sub 30 mu's (7:59),reg. HSPU's, and PU's on P-bars.

Comment #37 - Posted by: gs at September 5, 2011 8:18 AM

3 mile run
22:30 at Summit City
20 PullUps
20 Dips
20 Weighted Sits
20 PushUps
20 Squats
Good Workout

Comment #38 - Posted by: dyagg at September 5, 2011 8:35 AM


Comment #39 - Posted by: josh wasser at September 5, 2011 8:36 AM

18:45 rxd

Comment #40 - Posted by: aermio m/32/5'7"/150 at September 5, 2011 8:36 AM

Chuck, Nicole, Christmas, Sara, and Mike G did an awesome job at the L1 this weekend in Atlanta GA. Very professional and well managed seminar. Learned a ton. You guys rock! Hell Yeah!

Comment #41 - Posted by: Kelly Olcott at September 5, 2011 8:37 AM

Made up front squats, numbers are there.

Comment #42 - Posted by: Playoff Beard at September 5, 2011 8:42 AM


For time:
20 Muscle-ups (full lockout)
25 Lowers from an inverted hang (tucked)
30 Handstand push-ups (25 plates under hands, head to Abmat)
35 Ring rows (on 20" box, horizontal)
40 Ring push-ups (fist above ground)


Comment #43 - Posted by: Kevin - CFMoncton at September 5, 2011 9:00 AM

Great workout honoring an awesome warrior that payed the ultimate sacrifice for us RIP brother --Semper Fi

Comment #44 - Posted by: T at September 5, 2011 9:00 AM


Comment #45 - Posted by: rh at September 5, 2011 9:00 AM

It's called a "front lever negative" instead of a "Lowers from an inverted hang".

Comment #46 - Posted by: Tavish at September 5, 2011 9:17 AM

As Rx'd


Lost 2 or 3 minutes readjusting rings from MU/inverted hang height to waist high for remainder. Lowers from inverted hang got very tough; last 15 or so were 2 at a time, but kept straight body and arms throughout. RHSPU very hard of course; first 10 unbroken, last 10 mostly 2 at a time.

Comment #47 - Posted by: Bill M. m/46/5'3"/133 at September 5, 2011 9:28 AM

39:40 (Ring handstand push-ups were partner assisted, all else RX)

RIP Captain Joshua S. Meadows


Comment #48 - Posted by: gb 44/m/71"/185# at September 5, 2011 9:37 AM

@34/35 I don't have paralletes either I'm deployed :) but yes those would be a great sub so would using dumbells

As Rx'd using the subs I provided above


Comment #49 - Posted by: Fernando m/22/5'9/155 at September 5, 2011 9:46 AM

Happy Labor Day everyone! work!

Comment #50 - Posted by: jameson at September 5, 2011 9:52 AM

Bless you brother

Comment #51 - Posted by: Dtrujillo at September 5, 2011 9:57 AM

@21 you post your video on this wod and we will judge your muscle ups. Rob your an animal.

Comment #52 - Posted by: jeff at September 5, 2011 10:03 AM

how does one know what the time limit is in "for time" most workouts at my box are 20 0r 25. then the bench marks are 30 or 45? i am confused. i mean, i know we're supposed to do short intense workouts, but couldn't for time mean anything? for time in 1 hour, for time in 2 hours....

Comment #53 - Posted by: jameson at September 5, 2011 10:04 AM

34:30 as Rx'd
Rings were barely touching ground for HSPU, head to ground each time. First time doing Ring HSPU.

Comment #54 - Posted by: Jetté 42/M/5'11"/175 at September 5, 2011 10:23 AM

34:30 as Rx'd
Rings barely touching ground for HSPU. Head to ground each time. First time doing ring HSPU.

Comment #55 - Posted by: Jetté 42/M/5'11"/175 at September 5, 2011 10:30 AM

34:30 as Rx'd

Comment #56 - Posted by: Jetté 42/M/5'11"/175 at September 5, 2011 10:31 AM

To honor Captain Meadows. RIP.

Did a modified half "Meadows".

10 muscle ups
13 lowers from inverted hang
15 hspu, with feet on smith bar
18 ring rows
20 ring push-ups


Stopped the clock once, long enough to adjust the height of the rings.

Comment #57 - Posted by: Kevin C. (M/52/5'11"/172) at September 5, 2011 10:42 AM

scaled to porch, not quite full out ring HSPU

Comment #58 - Posted by: georgecole3 at September 5, 2011 10:54 AM

Did a lot of subs:

60 pullups, 60 dips
25 toes to bar
30 handstand pushups
35 bar row
40 ring push-ups

all that took about 40 mins. Tried a whole bunch of different attempts to flip upside down and lower down on the smith machine and got some very strange looks.


Comment #59 - Posted by: Lisa at September 5, 2011 10:55 AM

Rest in peace and may God bless your family for your great sacrifice.

Comment #60 - Posted by: Shayne Kintzel at September 5, 2011 10:55 AM

As rx'd: 39.01

Ring hspu super sloppy; definitely not "tight," but made it through full ROM nonetheless. Also, remember to keep tight on those ring rows--it's really easy to bend at the hip once tired.

Comment #61 - Posted by: Espinosa m/26/5'11"/165 at September 5, 2011 10:56 AM


As rx'd 13:51
all 20 muscle ups unbroken.47 sec rest was tuff.

Comment #62 - Posted by: Vilhelm at September 5, 2011 11:01 AM

Not at this level yet...but will be

Thank you "Meadows". You must have a beautiful daughter and wife. May god bless them and your soul.

Comment #63 - Posted by: Thrill at September 5, 2011 11:16 AM

This has given me the motivation to try and get to this level now!

Comment #64 - Posted by: Michael at September 5, 2011 11:18 AM

It hurts every time I read about another soldier's family behind. My deepest sympathies to the Meadows family.

19 minutes mostly as Rxed, except that the lowers from inverted hangs were pretty sloppy, not slow enough. Then only 17 ring HSPU with legs wrapped around straps followed by 13 HSPU. Happy that I got through the 20 muscle ups in good time though.

Comment #65 - Posted by: Torrey Hoffman at September 5, 2011 11:44 AM

(grrr. "Left behind". Always preview!)

Comment #66 - Posted by: Torrey Hoffman at September 5, 2011 11:45 AM

My thanks to Dusty Hyland and Rob O for the demo videos of today's WOD. I have been crossfitting for one year this month so I understand clearly the strength, fitness and agility they exhibit.

At the age of 53 my fitness goals do not include the intent to compete with others, but I am keenly interested in measuring my performance against myself as an objective indication of gains in fitness over time.

To that end, I offer the following regarding movement standards on this particular WOD. I apply these to my own workouts to ensure a full range of motion (ROM) in the movements, as well as provide a reproducible benchmark for future work outs. I am not an exercise physiologist, nor am I CrossFit certified so I don't offer the following as any sort of expert. I am a practicing physician, and specialize in pain management, so I do have a modest understanding of the relationship between body movement and chronic pain and injury.

For me, no ring exercise is complete at the top until you are "locked out," meaning there is external rotation of the arms (thumbs turned out). You will find it extremely difficult if not impossible to externally rotate unless you are fully extended. This would of course apply to dips, pushups, muscle ups and anything else that finishes above the rings with extension of the arms. For me it's "no lock out, no rep." If I go too fast to lock out, I'm going too fast to complete the exercise.

Defining the bottom of ring push-ups and dips is important for me as well, and should be objectively reproducible in addition to providing a full ROM around the shoulder. For pushups I mount the rings just above the surface so that my fingers easily clear the floor during the movement. I can't suggest a standard height for the rings, although for me 2 inches of clearance works well. Someone smarter than me would need to define that. As your ROM increases, I suppose you could raise the rings, but I suspect that movement much deeper than I suggest would be of limited usefulness.

Rather than my toes on a box, I plank with my toes on the floor and define the bottom when my chest (not my nose) hits the floor. This puts my shoulders well below the top of the rings. For me it's "no chest bump, no rep", "no plank, no rep," "no lock-out, no rep."

This bottom of a dip is a little less objective, but to enjoy a full ROM I like to get as deep as is useful and safe. This means I want my shoulders to end up even with or preferably below the top of the rings. I have no catchy phrase for this one to irritate your friends with, but if the shoulders don't touch the rings for me it's no rep.

The bottom of these exercises should be modified if you have a shoulder injury, and with certain shoulder injuries you probably shouldn't be doing them (in general, if it hurts don't do it). But working toward a full ROM will increase the health of your joint and the muscles around them. Doing exercises short of a full ROM will increase your strength over that shortened ROM, but ultimately will also shorten your muscles, tendons and ROM and set you up for injury from sudden forceful "real life" movements that test your ROM and result in tears and ruptures.

A bit long winded. My condolences to those who read this far.

Comment #67 - Posted by: John M/53/5'10"/169 at September 5, 2011 11:56 AM

mu's: came in a set of 5, three sets of 4, and a 3; all strict
lowers: came in 3's - one full extension, one with one leg out, one tucked
HSPU's were static -piked body, parallettes for full range of motion
ring rows and push ups: as Rx'd

Comment #68 - Posted by: TRN III at September 5, 2011 11:56 AM

subbed jumping muscle ups
reg handstand pushups


Comment #69 - Posted by: PaulDiane at September 5, 2011 12:04 PM

RIP Meadows

SUB - 80 Pull Ups + 80 Dips for 20 Muscle Ups
30 Reg HSPU's



Comment #70 - Posted by: NSwan at September 5, 2011 12:05 PM


Subbed tuck lowers from an inverted hang, regular HSPU instead of ring HSPU. Stopped timer in the middle of the WOD for a couple minutes so I could attempt to do ring HSPU for the first time, but it wasn't going to happen today.

Comment #71 - Posted by: Sheldon N (M/34/6'/183) at September 5, 2011 12:38 PM

as rxd


Comment #72 - Posted by: Jonblaze at September 5, 2011 12:46 PM

As rx'd except 8 Ring HSPU(muscle spasm or cramping pain)

Comment #73 - Posted by: justaman - liberty, sc at September 5, 2011 12:49 PM


No gym. Working w/hands tomorrow.

Run 200M x 8



Fair winds and following seas, young Sir.

Comment #74 - Posted by: bingo at September 5, 2011 12:50 PM

20 Bar Muscle-ups
25 Lowers dip bar inverted hang with slightly rounded body and straight arms (too close to the ceiling)
30 Parallette handstand push-ups
35 Ring rows (make shift straps with flat handles, almost exactly the same as a ring row)
40 Parallette push-ups

Inverted hang (my grip) and P-HSPU kicked my ass!

Comment #75 - Posted by: FinnishCraig 24/m/5'8"/155 at September 5, 2011 12:53 PM

20 x bar muscle ups
25 x let downs (from bar)
30 x inverted pushups (used tractor tire on wall)
35 x ring rows
40 x ring push-ups


Gym opened late, so no rings for first half. Rest in Peace Capt Joshua "HeeHaw" Meadows. The finest UH-1N pilot, MARSOC FAC, and Marine Corps Officer I've ever known. Now we have the watch. Semper Fi.

Comment #76 - Posted by: LeeRoy at September 5, 2011 1:01 PM

3.55 km run (front-strike training).

Comment #77 - Posted by: Alan H. in Kabul at September 5, 2011 1:06 PM

Used paralettes for the HSPU's everything else as RX'ed 23:36

Comment #78 - Posted by: Gonzo at September 5, 2011 1:08 PM

Did not time this one
did every rep good

Comment #79 - Posted by: charbs 195/m/26 at September 5, 2011 1:10 PM

10 MU
15 Lowers
25 Ring row
30 Ring pushups


Comment #80 - Posted by: James M/28/5'7"/155 at September 5, 2011 1:21 PM

Time- 31:56 (Messed around with the inverted hang, cannonball, bent legs and straight legs. Ring Handstand ups were weak. Rom needs to get better.)

Comment #81 - Posted by: Matthew Lawrence at September 5, 2011 1:30 PM

I'm so stoked this is the first ring HSPU wod I have doen full scale. I used the take time to sharpen your ax and you can chop wood faster aproach. I just took my time on the muscle ups and the lowering the straight body and arms from invert. and then picked out 3-5 at a time fo rthe Ring HSPU. once those were dome I zipped though the last two exercixez rong rows and ring pushups.
All reps and work Rxd.

23:00min this is my 3 year cross fitting I train at home and occationaly at 26.2crossfit because that is where I'm coaching others as a level one trainer.

Comment #82 - Posted by: dan from florida at September 5, 2011 1:58 PM


W/U: erg row, 3x10 cal (10 cal before each set of DL); DL, 285x5 - 325x3 - 360x1.

As Rx: 22:14.

C/D: skipped.

Wow! This one is tough.

Done in your honor, Cpt. Meadows. RIP.

Comment #83 - Posted by: rjf (Since 07-20-07. WOD no. 1132) at September 5, 2011 2:00 PM

5 Bar MU/45 pull ups/dips
25 toes to bar
30 Ring HSPU
35 RR
40 Ring Push-Up


Comment #84 - Posted by: Rob at September 5, 2011 2:05 PM

Scaled down
20 pullups
20 bar dips
13 lowers from inverted
15 hspus
17 ring rows
20 ring pushups


Thank you for your service and ultimate sacrifice Captain Meadows.

Comment #85 - Posted by: mas 54/M/155 at September 5, 2011 2:14 PM

11 pull-ups (4 w/ 40lb assist)
15 Knees to elbows ( captains chair)
20 Handstand push-up ( feet on bench)
20 dips (4 w/ 40lb assist)
30 Push-ups

Comment #86 - Posted by: RC51 at September 5, 2011 2:18 PM

60 pullup/dips
25 lowers from inverted hangs from bar
30 hspu from bar with feet over bar
35 row from bar on power rack
40 regular pushups


Comment #87 - Posted by: Kevin McClellan 50/ 195 at September 5, 2011 2:53 PM

20 mu progressions (started out seated)
15 ring dips
15 hspus (head to floor & locked out @ top)
35 ring rows
40 ring pushups


Comment #88 - Posted by: brittk at September 5, 2011 2:55 PM


40 pullups and dips
30 knees to elbows
40 pushups on parelettes
35 bar rows
30 hspu thighs on bar.

Comment #89 - Posted by: Chaun M/22/6'6"/200 at September 5, 2011 3:05 PM

18:57 Rx'd

* MU's broken 15/3/2
* Lowers from Invert completed mostly as singles, letting down as slow as possible (which wasn't very slow) with straight body.
* RHSPU's performed with rings hung appx 2" above an abmat on ground. Head touched abmat at bottom of each rep. Sets of 3 until around 18, then 2's to finish it out.
* Ring Rows & Pushups performed with rings hung appx 24" off ground, and feet placed on 24" box. Chest broke the plane of the bottom of the rings/ hands on both movements.

Comment #90 - Posted by: MarcusG 30 5'9" 155# at September 5, 2011 3:29 PM


Regular HSPUs: 25.25

Comment #91 - Posted by: Ben S at September 5, 2011 3:40 PM

RIP "Meadows"

17:52 rx'd

20xMU: 2:14 (10+5+5)
25xLH: 5:46 (5+5+3+1's)
30xRHSPU: 6:26 (7+6+4+3's-2's)
35xRROW: 2:06 (in 3 sets)
40xRPU: 1:19 (in 3-4 sets)

This was my rest day, but couldn't pass up this WOD.

Comment #92 - Posted by: brian p m/34/5'8-1/2"/169 at September 5, 2011 3:42 PM

Did the modified porch!

10 muscle ups(asst. had person put hands under my feet to get me up. dips then unassisted.

15 lowers

20 hspu's put feet in ring for asst. Ring height was bottom of ring at nose height

25 ring rows

30 ring push ups.

Time 21:55

Comment #93 - Posted by: b hirt at September 5, 2011 4:24 PM

Please join me and boycott Soulja boy albums

Comment #94 - Posted by: D Rock at September 5, 2011 4:44 PM

You can really tell when a wod really humbles people when the comment board isn't even at 100 comments by this time.

Comment #95 - Posted by: Matthew Lawrence at September 5, 2011 4:59 PM

Subs all around...


60 pu's / 60 dips for MU's
25 knees to elbows
30 HSPU's
35 bar rows
40 hand release pushups.

Rest in Peace Captain Meadows.

Congrats to all who did this as Rx'd. You've honored another hero.

Comment #96 - Posted by: texinma at September 5, 2011 5:00 PM


sub RHSPU for HSPU


Comment #97 - Posted by: Guilherme Guida M/28/5'9''/176 at September 5, 2011 5:01 PM

For time:
60 Pull-ups 60 Dips
25 Dragon flags
30 Handstand push-ups, using perfect push up handles
35 Supine rows
40 Push-ups, using perfect push up handles
33 minutes

Comment #98 - Posted by: Pete In Sun City at September 5, 2011 5:10 PM

Had to HEAVILY modify this one because of a lack of core strength and no rings:

60 pullups
60 dips
10 toes to bar
20 GHDs (had to switch to these because my grip was giving out)
40 inclined pushups (feet 5' off ground) with hands raised for a deeper ROM
40 bar rows (these took a while)
45 pushups on basketballs (these took even longer...)


I lost a LOT of time waiting for guys to get off of machines, so this should be 2-3 minutes faster... oh well; next time

Comment #99 - Posted by: Saam at September 5, 2011 5:23 PM

Had to scale back on this. My Globo was closed so I went to the park and did 20 pull ups, 20 dips, 30 Lowers, 35 150 pound shoulder press (with a steel block used in elevators as a counter weight 3.5 inces thick 7 inches wide and 22 inches long)35 inverted rows and 40 more push ups for time 33:36... in the rain. have nice day

Comment #100 - Posted by: jstick911 at September 5, 2011 5:42 PM

3 rounds
Max hspu 25 16 15
Max pull ups. 17 17 17
3 hours later
5 rounds
Max pu with 45 lb sand bag 35,23,15,12,12
3 max height box jump. 56"

M/24 /195lb

Comment #101 - Posted by: David t at September 5, 2011 5:43 PM

as rx'd - I can finally say that about a workout with muscle ups. Got the first one, and then they came in doubles and triples. Didn't time it because I didn't think I would get the mu's.

Comment #102 - Posted by: Troy at September 5, 2011 5:51 PM

HSPU self-assist on squat rack, otherwise Rx'd:



Comment #103 - Posted by: james.patrick [M/49/66"/135] at September 5, 2011 6:02 PM

As prescribed; 47:50

29/m/175 ring hspu in 2's and 3's. Just happy to do this one without subs, despite abysmal time.

Comment #104 - Posted by: crow at September 5, 2011 6:12 PM

Subbed Jumping Muscle Ups and HSPUs. The rest as Rx.


Comment #105 - Posted by: britishfireman at September 5, 2011 6:16 PM

33:50 with regular HSPU's. All else as rx'd.

Comment #106 - Posted by: SB at September 5, 2011 6:16 PM

modified: 20x MU, 30 x HSPU, 40 x ring pushups
after 5 x 3RM front squat (205)
yoga cooldown

Comment #107 - Posted by: Ajax at September 5, 2011 6:22 PM

40 pullups/ 40 dips
25 Lowers
30 handstand push-ups
35 Ring rows
40 hands release pushups

Comment #108 - Posted by: Thinlizzie at September 5, 2011 6:27 PM

Sub'd regular HSPUs for RHSPUs. Else as Rx'd

Comment #109 - Posted by: Alan M/45/180# at September 5, 2011 6:28 PM

As rx'd and smoked my bags. Ring hspu's make a brother look goofy.

Comment #110 - Posted by: eric white at September 5, 2011 7:01 PM

10 mus + 20 pull ups + 10 ring dips
25 inverted lowers
30 hspus
35 ring rows
40 ring push ups

Comment #111 - Posted by: Erik Mortensen at September 5, 2011 7:33 PM

20 pullups/20 dips on rings vice muscle ups
25 inverted lowers as rx'd
30 hspus < not comfortable trying while alone
35 inverted rows as rx'd
40 ring pus as rx'd

Comment #112 - Posted by: USMCdempsey at September 5, 2011 7:44 PM

Had to modify extensively for various reasons.
60 pullup/30 ring dip
25 Ghd situp/25 BE
35 ring rows
40 ring pushups
Semper Fi, Brother. RIP

Comment #113 - Posted by: ScottMacArthur at September 5, 2011 8:20 PM

48:10 as rx'd
includes adjusting ring height a few times....

Comment #114 - Posted by: Garrett - San Diego at September 5, 2011 8:23 PM

21:54, everything as rx'd besides handstand pushups, had to go with the parallette handles instead. Hurts so good

Comment #115 - Posted by: Shussie at September 5, 2011 8:53 PM

sub regular HSPUs
This could have gone a lot better

Comment #116 - Posted by: Magnus 25/5'8"/155-160 at September 5, 2011 9:05 PM

I know that so many of us focus on the WOD, but I wish we could take time out to focus on Oshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.
I pray for peace and healing for Angela, Olivia his mother Jan and his sister Erin. Our workouts of the day will go to your Daddy, Husband, and Son!
Dr. Larry

Comment #117 - Posted by: Dr .Larry at September 5, 2011 9:38 PM


HSPU on wall subbed for ring HSPU

Comment #118 - Posted by: rawhide at September 5, 2011 10:02 PM

Sub HSPU against wall, rest rx'd.
Really enjoyed this, ring HSPU need lots of work though...

Comment #119 - Posted by: Dylan m/37/6'/170 at September 5, 2011 11:32 PM


Scaled to regular HSPUs against wall.


Comment #120 - Posted by: Memuc at September 6, 2011 1:52 AM



35 bar row
40 medicine ball pus ups

Comment #121 - Posted by: Giles Ambrose at September 6, 2011 3:29 AM

subbed normal handstand push ups for ring hspu

untimed - nice wod

Comment #122 - Posted by: ccfeldt at September 6, 2011 4:18 AM

60 PullUps/Dips for Muscle-ups
25 Skin the Cat for Lowers from an inverted hang on
30 HSPUs for Ring handstand push-ups
35 Ring rows
40 Kneeling PushUps for Ring push-ups

Time: 30:00

Comment #123 - Posted by: thetimmy at September 6, 2011 5:37 AM

We miss you, Josh.

Comment #124 - Posted by: Guy D at September 6, 2011 6:41 AM

wall assisted HSPU
all else as rx'd


Comment #125 - Posted by: ferb44 181# at September 6, 2011 10:04 AM

RIP Capt Meadows
22 min with modified ring HSPU

Comment #126 - Posted by: chris m/38/6'3/190 at September 6, 2011 10:10 AM

sub'd hspu for rhspu. 35.03

Comment #127 - Posted by: albino at September 6, 2011 11:12 AM

As RX'd

Comment #128 - Posted by: Matt Burritt at September 6, 2011 3:39 PM


subbed regular hspu, and let downs were more like a hurry up and get down, haha

Comment #129 - Posted by: Raph at September 6, 2011 5:01 PM

Meadows 9/5
10 MU
15 knee to elbow lowers
20 pike pushups w/ feet on bench
25 bar rows
30 pushups


30 jumping pullups
30 chair dips
10 knees to elbows
20 pike pushups
25 bar rows
30 knee pushups


Comment #130 - Posted by: Phil B at September 6, 2011 7:25 PM

Well, 1st try at this. Didn't do everything as Rx'd. 20 assisted chin-ups/20 assisted dips, 25 leg lowers on floor, 5 handstand push-ups and 25 assisted handstand push-ups, 35 ring rows, 40 ring push-ups. 10 min. 14 sec. I know I didn't do it like it was Rx'd. f/38/5'4"/153. Hope to do better next time. This was after teaching 3 yoga-laties classes and a strength class, though. :)

Comment #131 - Posted by: Jen at September 6, 2011 7:33 PM


Comment #132 - Posted by: myles456 at September 6, 2011 8:25 PM

Used TRX straps
Modified MU's
Bent-knee lowers
Feet on box HSPUs


Comment #133 - Posted by: JFA at September 6, 2011 10:28 PM

I just got my new wooden rings about a month ago from ROGUE FITNESS, and this was an awesome way to get more ideas to use them!!! It started out well thru the Muscle Ups, but I had to tuck my legs to be more controlled in the lowering from inversion... then I only got 15 Ring HSPU before my shoulder started to bother me so I didn't finish the rest of those (I just didn't want to overwork it on the first time, but they SUCKED! in such an awesome way, and i will be become more proficient at both movements i modified!!!) but I still finished the rest of the WOD. And it as always... was an awesome workout!!! Thanks HQ, and Thank You Meadows!

Time 28:55 Mod'd

Comment #134 - Posted by: Adam Manley 28/5'9/190 at September 6, 2011 11:45 PM

Man when I saw this workout the first thing I thought was "Um, too hard, I'll just go for a run". That would have been the easy thing to do. That would also have not lead to any progression on the rings which is probably my weakest area. But because I wasn't sure what a couple of the exercises were I watched the vid with Dusty and that sold it, I was going to give it a go. Thanks for the informative video and getting me out of my comfort zone!

10 Muscle-up progressions
15 Knees to elbows
20 Handstand push-up progressions
25 Ring rows
30 Ring push-ups


Comment #135 - Posted by: Joshua Maher at September 7, 2011 4:47 AM

rip sir. Thank you for your service and sacrifice.


scaled to:

1/1 pull up/ring dip
25 inverted ATTEMPTs at inverted lower slowly via lever to ground
30 bridged HSPU
35 rows feet on ground to rings about 2' up
40 ring push ups

19:40 think hermitizer said.

-arms are wrecked_

Comment #136 - Posted by: robS at September 7, 2011 5:57 AM

For time:
10 Muscle-ups progressions
15 Lowers from an inverted hang on the rings, slowly, with straight body and arms (legs tucked in)
20 Handstand push-ups
25 Ring rows
30 Ring push-ups


Comment #137 - Posted by: Sinal M/32/5'9"/222lbs at September 7, 2011 9:01 AM

37 mins


60 PU (most assisted), 60 Dips
35 knees to elbows
30 HSPU against the wall
35 bar rows with 70 lbs on the end
40 regular push ups

Comment #138 - Posted by: TZ at September 7, 2011 11:38 AM

Thanks for your service.

Sub-scale 9/7 @ Y w/no rings:

For time:
40 gravitron dips
25 Lowers on an L-hang stand; straight legs
30 HSPU progressions from Smith bar
35 Rows up to Smith bar
40 bosu push-ups


Comment #139 - Posted by: matt h - m49 | 5'11" | 185 bwt at September 7, 2011 12:04 PM

Sub reg hspu for ring hspu

Comment #140 - Posted by: B-Mo at September 7, 2011 1:29 PM

Ring HSPU not there yet so subbed a 2 minute handstand hold (broken twice) on the rings then 20 regular HSPU to try and get some of the stability stimulus as well as the press, otherwise Rx'd



Comment #141 - Posted by: Karl S at September 7, 2011 5:54 PM


Scaled to:
20 deadhang pullups
25 ring dips
30 slow release toe to bars
35 ring rows
40 ring pushups


Comment #142 - Posted by: Scott Andresen at September 7, 2011 9:02 PM

20 MU sub (3 ring pull-ups + 3 ring dips x 20)
25 slow lowers for time (thats smart...)
30 HSPU (sub feet on bar, as in the air)
35 ring rows
40 ring push-ups


Comment #143 - Posted by: Pers.Anton at September 8, 2011 1:34 AM

Rx'd 31:03

Comment #144 - Posted by: amped 37/M/195/6' at September 8, 2011 7:08 AM

32 yom, 190 lbs


subbed regular hspu

Comment #145 - Posted by: Jeff Weltmer at September 8, 2011 3:33 PM

30 MU's 6:17

Comment #146 - Posted by: B. Rhaly at September 9, 2011 5:51 AM

20 bw dips
20 ring rows
20 ring pushups on smith #8
20 knees 2 elbows #3
20 70# tricep press
20 70# last pulldowns
3 rounds

Cole 17:43
Ali 18:10

Comment #147 - Posted by: Schrecks at September 9, 2011 6:26 AM

23 M Hght: 5' 7" Wght: 140lb

Eat your heart out Rob Orlando =P

and I mistakenly did 5 extra ring rows ;-)

Comment #148 - Posted by: Josh Harrold at September 9, 2011 1:24 PM


15:15 majorly modified

20 pull ups w purple band
20 modified dips
25 K2E
30 handstand push ups (feet on bar)
35 ring rows (used bar)
40 push ups w "perfect push up"

Comment #149 - Posted by: sharlene at September 9, 2011 2:55 PM

Robb Orlando is a freak-O-Nature

20 dips 20 pullups
25 inverted hangs on parallel bars
30 handstand push ups with feet on bench
35 rows with bar
40 push ups below parallell bars
30 ish

25 ish

Comment #150 - Posted by: broofturker at September 10, 2011 7:16 AM

16:45 as Rx for myself

27:51 Muscle up with band and Ring Handstand Hold for Steph

Comment #151 - Posted by: Chandler/Steph at September 10, 2011 11:22 AM

CFWU-2. Reg first. Pushups instead of PU 2nd. Did 12 wallballs too. Superman. Burgener. Row 500m.

Didn't even attempt ring HSPU. Did regular HSPU. Tried to kip a little. Didn't work too well. Inverted hangs not very good. Better when I kept arms bent, got legs vertical then straightened arms. Ring rows & ring pushups not too bad.

Comment #152 - Posted by: jrm at September 10, 2011 7:52 PM


10 Muscle-ups or progressions
15 Lowers from an inverted hang on the rings, slowly, with straight body and arms
20 Handstand push-ups (used high bench - shoulder getting stronger)
25 Ring rows
30 Ring push-ups or push ups or combination

Comment #153 - Posted by: JT at September 10, 2011 8:28 PM

13:51 pups

Comment #154 - Posted by: rodmp at September 11, 2011 4:09 AM

Rest in Peace buddy.

I am glad the main site posted a WOD for Josh. He was a childhood friend of mine and his dad was our scout leader and his mom teacher to many in the community. He was a great man and is dearly missed. Tragically this death happened just days before he was getting out od duty. His wife was pregnant at the time and he was to leave active duty to be there for his wife and daughter. Sadly he never got to see the day. Josh was a great man that loved this country and loved serving it. He followed closely in his father foot steps as he was also a marine. Thank you for posting this and I will forward it along to his family and friends, so they can see how others also thought highly of him.

Comment #155 - Posted by: Justin at September 11, 2011 7:43 AM


Muscle ups: 2 ring pullups + 1 ring dip per muscle up.
Ring handstand pushups: regular HSPU.
Others as rx. Inverted hangs were probably too fast and not straight enough.

Comment #156 - Posted by: SF at September 12, 2011 4:17 PM

23 M 5'7" 140lb

18:44 Rx


Comment #157 - Posted by: Josh at September 15, 2011 5:33 PM

M/ 37/ 134 lbs/ 5'-6"
As Rx: 26:25
(except I subd normal HSPUs instead of RHSPU - to keep a good pace and really because the RHSPUs are not really in my full ability yet.. I can do a few singles but not 30)
20 MU in about 3:35
25 Lowers from inverted (11:50)
30 RHSPU (I did normal HSPUs) (18:40
35 Ring Rows (I forgot to look at the timer after this station)
40 Ring Pushups (26:25)
Lowers were actually fun but I think I paced myself too much here since I was feeling it in my arms at the end and new I had the HSPUs right after so I didn't want to go to failure.
I felt the ring rows only really at the end 10. The ring pushups were fine to go in about 8-10 reps then a few seconds break.. had to break the last 10 into 5 and 3 and 2.. just because I was pushing.
I NEED to work on my RHSPUs. There were a lot of basketball players and I couldn't lay down a mat under me so I didn't want to work on my RHSPUs without a mat. I will try to find a time every week to start to work on these. This is one of the only movements or workouts required I can't really do As Rx, so now I have something to work on. I was REALLY Impressed at Rob Orlando's speed with the MUs and REALLY IMPRESSED with his speed of the RHSPUs... he was banging out I think 8-9 reps together.. that's incredible strength and balance, coordination, etc.

Comment #158 - Posted by: Anton at September 16, 2011 7:20 AM

Subbed with assisted muscle-ups (from my spotter) and pike shoulder press with feet on chair about half-way through handstand pushups


Comment #159 - Posted by: Kam M/21/6'/200lb at September 18, 2011 10:36 PM

Fair winds and following seas on your journey warrior!

Comment #160 - Posted by: Apolloswabbie at September 19, 2011 6:49 PM

You're a Hero. This Country thanks you for your sacrifice and hard work you endured. R.I.P. Marine

Comment #161 - Posted by: Cateye at September 21, 2011 9:11 PM

20x l-sit MU
15x lower from inv hang (burning still...)
30x rhspu (ankles on bar)
35x ring rowx
40x ring push up


Good workout!

Comment #162 - Posted by: JoeR at September 23, 2011 9:53 AM

Subbed dips for HSPU, inversions were pretty crap, push-ups were pretty high off the ground owing to length of ring straps, but still a brutal WOD:


Comment #163 - Posted by: tgremillion M/30/6'1/185 at September 27, 2011 2:21 PM

as rx'd: 45 mins - ring hspu were tough, they took more than half of my time. need to wear long socks next time.

Comment #164 - Posted by: buzz at September 29, 2011 5:51 PM


40 pullups and dips
30 knees to elbows
40 pushups on parelettes
35 bar rows
30 hspu thighs on bar.

Comment #165 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 7:32 PM


-20 mu
-25 inversions
-30 hspu (couldn't do ring hspu)
-35 ring rows
-40 ring push ups


Comment #166 - Posted by: adam hamm at October 16, 2011 1:24 PM


20 MU on smith m/c frame
25 lowers from smith m/c
30 assisted HSPU - heels over bar
35 ring rows
40 ring push ups

1st HSPU after 6 weeks following shoulder injury

Comment #167 - Posted by: zenoperegrinus at October 17, 2011 1:16 PM

Really struggled with this wod

20 jumping muscle ups. Could not get regular muscle ups going today for some reason. New set up in my home, and maybe the rings were too far apart?
HSPUs were almost all on the floor. Only one on the rings.

Comment #168 - Posted by: Mik at November 16, 2011 7:35 PM

Ah yes, and time: 33:24

Comment #169 - Posted by: Mik at November 16, 2011 7:43 PM

HSPU sub for ring HSPU

Comment #170 - Posted by: Doug at January 21, 2012 9:02 AM

25:46 @ work. rings 3 ft of ground for R-HSPU's

Comment #171 - Posted by: JDisch at February 6, 2012 6:40 PM

First time to finish as rx'd. Can do it faster next time because I improved my hspu technique.

Comment #172 - Posted by: Mik at May 29, 2012 5:56 PM

26:30 pr on balcony. Lost 1 min when ring straps came undone. Took time to reconnect them.

Comment #173 - Posted by: Mik at July 24, 2012 5:14 PM

Did the last 16 hspu on the as the rings were killing me.

Comment #174 - Posted by: Mik at March 7, 2013 5:16 AM

on balcony

Comment #175 - Posted by: Mik Fanguy at September 18, 2013 2:03 AM
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