EMOM for 20 minutes
Goal was to HS walk 13′ do a freestanding HSPU on Rogue HS mat then finish HS walk at 25′. Made 6 out of 20. Always made it to the mat for an attempt.
Strength:
HSPU w 35# dumbells
did one handstand walk with a whole pit crew helping me so that was awesome, thank you all, especially skip!
Wod Rx
12:39
First 10 minutes 3 strict w/ 2 ab mats for neck.
Then odd min 30 sec plank, even min 1-5 sec HS hold away from the wall
WOD- calves blown up from Chad so no box anything. Bike for Cal (25-20-15-10-5) pull-ups as written
14:46
EMOM x 20
3 strict HSPU
WOD Rx’d
14:41
Gymnastics 20 EMOM
Minutes 1-10:
25’ HSW and 2 strict HSPU (1 mat)
Minutes 11-20:
Odd: 25’ HSW
Even: 3 strict HSPU
Wod as rxd
9:27
Gymnastics 20min EMOM
HS walk into free standing HSPU across three AB Mats
A lot of fails and some completed
Wod RX’d
6:33
Unbroken
Wow! Great job!!
5 min EMOM of 3 strict hspu with 1 pad
Worked on free hs hold for remaining 15
Wod RX
9:48
5 min of 3 HSPU
10 mins of HS walk 6 to 12’
5 mins of 15 push-ups emotm
–
Wod mod
25-20-15-10-5
20” step ups and pull-ups
I0:02
5 sets of 3 strict HSPU’s
HSW practice the rest of the time. Several 20’ walks unbroken
Wod Rx’d
8:50
Pull ups unbroken
Gymnastics training
2- Strict 6” deficit HSPU on parallettes
HSW (actually got over 20’ unbroken)
Both movements every other minute
WOD RX- 11:14
Gymnastics:
Hand stand holds
Started out with 30 sec, down to 15 by the end
WOD
18” step ups
Jumping plu
9:39
Combination of strict HSPU and handstand walks.
Wod RX
8:00
Gymnastics: For 20 minutes EMOM.
Either a 25’ HSW or 3 freestanding HSPU.
(Utilized 2 rest minutes)
WOD Rx’d
11:03
(Pull-ups unbroken)
EMOM – 20min
Odd: 2 strict HSPU (2 abmats and 10lb rubber plate…i know, a lot…but its a start)
Even: 10 cals on bike
WOD Rx
14:43
…struggle bus
fun class – thx nicole!!
EMOM for 20 minutes
Goal was to HS walk 13′ do a freestanding HSPU on Rogue HS mat then finish HS walk at 25′. Made 6 out of 20. Always made it to the mat for an attempt.
WOD
As Rx’d
Time: 9:21
Gymnastics training
8 sets HSPU: 3 reps @ 4″ – 12″ deficit
8 sets of 25′ HSW
WODRx- 8:55
WOD
Med bell sit ups and pull ups
9:03
Gymnastics
Alternated
HS plate stairs up to 3 45s and down
Free standing HS push up
WOD RX
7:29
Strict HSPU and practiced Handstand walks.
—
Wod w/ Strict PU’s
BJ’s – 30-25-20-15-10
Strict- 25-20-15-10-5
12:20
Strength:
HSPU w 35# dumbells
did one handstand walk with a whole pit crew helping me so that was awesome, thank you all, especially skip!
Wod Rx
12:39
Strict HSPU and practiced Handstand walks.
—
Wod w/ Strict PU’s
BJ’s – 30-25-20-15-10
Strict- 25-20-15-10-5
12:46
Build up and finished last two sets 155
RX 9:17
First 10 minutes 3 strict w/ 2 ab mats for neck.
Then odd min 30 sec plank, even min 1-5 sec HS hold away from the wall
WOD- calves blown up from Chad so no box anything. Bike for Cal (25-20-15-10-5) pull-ups as written
14:46
Gymnastics:
Minutes 1-6 and 11-16: alternated 5 DB strict press 25# and 0:30 plank hold
Minutes 7-10 and 17-20: 1 wall walk each minute
Mod Wod:
25-20-15-10 box jumps (from plates to box – net 12″ jump)
12-10-6-4 kipping banded pull ups
14:06