168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

July 13, 2009

Walking is going to be rough after all those front squats! At least we don’t need to use our legs much for Tuesdays WOD…


Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Scale with jumping muscle ups and hspu’s in the band or 2 chest to bar pull ups and 2 ring dips for 1 muscle up. HSPU’s can also be subbed with elevated push ups.

Bionic gets 19 rounds

About the Author
  1. crazydrumma86 Reply

    This should be fun! Nice meeting all of you today and looking forward to getting in shape with great folks at a great box!

    – Chris N

  2. jmiles Reply

    holy crap my quads are wrecked

  3. sarah lee Reply

    Great to have you Chris!

    Congrats Jane. 15 Pull-ups in a row! And Nicole with 8 pull-ups! You girls are awesome.

  4. Jane Reply

    Thanks Sarah. I gotta say my hands hurt this morning, oh well, it was worth it! Nicole, thanks for the push to see what my max was. I can’t wait to try it again!

  5. Tim Gagne Reply


    still want more!!!

    I’m coming for you Nate!!!

  6. Nicole Reply

    Nice meeting both Chris and Jim!

    jmiles, I feel your pain…

    Nice pull-ups Jane, I knew you had more in ya!

  7. Richard Reply

    quads are screaming. Honored Nate at the 0630 session. Rd1 As Rx’d, then band assisted HSPUs.

    11 rnds + 2 MUs

  8. Mark Lee Reply

    Chris glad you’ve joined the madness.

    Jane a certain Bette Middler song comes to mind about wind wings and heroes when I think about you and your 15 pull ups!

    Thats demented Tim-everyone should adopt the same attitude.

    Rich your manzier assisted pull-ups were sick!

  9. Littles Reply

    manzier is killing me

  10. sarah lee Reply

    This comment has been removed by the author.

  11. sarah lee Reply

    Congrats to Al who is the first person to put a hole in the wall at C3.

  12. Richard Reply

    Mark, it’s called the bro…


  13. Mark Lee Reply

    We can settle this during our celebration of festivus, Rich

Leave a Reply