Thursday 130926
5 Rounds for time of:
20 Back squats (Men 135 lbs, Women 95 lbs)
20 Meter handstand walk (substitutions are 10 HSPU’s or 20 Hand release push-ups)
There is a 20 minute time cap.
Post time to responses.
Thursday 130926
5 Rounds for time of:
20 Back squats (Men 135 lbs, Women 95 lbs)
20 Meter handstand walk (substitutions are 10 HSPU’s or 20 Hand release push-ups)
There is a 20 minute time cap.
Post time to responses.
Sprints = sandbagged, 14-17 sec each
Handstand walk practice. It’s almost like human weren’t made to walk on our hands…
WOD w/ 10 HSPU – 17:03, squats unbroken no rack. HSPU pitifully slow.
This looks slightly brutal:
https://www.youtube.com/watch?v=fc2mZkyb2so&feature=youtu.be
Sprints = jogs 21-23 sec each
WOD w/Rx weight & 10 HSPU w/2 abmats = 18:43
Sprints 11-15 seconds completed gased
WOD – Cramped in quads, did 5 modified rounds
8 squats per rounds
10 HSPU
Time: 21:12
Loved the sprints great programming!
WOD w/o rack & 5 HSPU = DNF…..completed 4 rounds in 22:??. HSPU were horrible and my kip needs a lot of work! Thanks for the HSPU tips TS!! I’m excited to see if it helps me.
Yesterday’s wod
Row-81
Pull-ups-51
Wall ball-70
Burps-54
Total-256
Great looking nooner group!!’
Wod w 85 and about 10-12 m handstand walks, I got the bailing out down pat!
Nice job Laura and Jim, more Laura than Jim R
Oops 24:04
Wod as rx’d – 22:32
WOD w/Rx weight & 10 HSPU = Only did 4 rounds
19:18 with handstands subbed
WOD w/practice walk to wall, then HSPU w/abmat
18:22
Boot Camp
Warm Up:
500 m row
high knees /down and back 2 times
30 jumping jacks
15 push ups
flutter kicks / down and back 3 times
30 sit ups
10 burpees
WOD 1 (2 rds):
15 burpees
25 dumbbell shoulder press
400 m run/row
30 mountain climbers
3 dumbbell farmer carry (around bldg)
20 walking lunges
WOD 2:
10 reps narrow squat with dumbbell overhead press
10 dumbbell side lunges (each side)
10 plie squat with dumbbell lateral raise
10 reverse lunges with bicep curl (each side)
seated weighted Russian twist (10 full rotations)
WOD 3:
skip (100 m) or row (250 m)
25 jumping jacks
run backwards (100 m) or row (250 m)
15 push ups
10 three point lunges
10 x 100M sprints (used loosely)
WOD
As Rx’d
18:47
Tough, but real fun.