For time:
30-20-10-20-30
KB swings 55/35# MRX 45/25#
15-10-5-10-15
Strict handstand push-ups MRX 4/2” riser
For time:
30-20-10-20-30
KB swings 55/35# MRX 45/25#
15-10-5-10-15
Strict handstand push-ups MRX 4/2” riser
Strength -225
WOD scaled – HSPU to 45# plus ab mat – 13:56
Strength: sumo deadlift x10
225-275-315
WOD: 53# KB and doubled the push ups
30-20-10-20-30 for each
15:52
Strength
225-275-315
Wod rx
20:05
Strength
125-155-185
Wod rx
9:47
E3MOM: 3 sets of 10 sumo deadlift
All @225
Wod Rx’d
16:44
Strength
225 x 10
245 x 10
275 x 10
WOD RX: 14:42
Strength: 225/275/315 hook grip
WOD: CAP
Scaled for 15/10: 1 ab mat
5 did Rx then back to scaled. Working progress
Strength: sumo deadlift x10
225-275-315
Wod w/ SHSPU on 35# DB’s w/ 2 mats
30-20-10-20-30 KBS #53
10-6-3-6-10 SHSPU
19:11
Strength
Sumo Deadlift
E3MOM
3 Sets of 10@225#
WOD
As Rx’d
No mat for HSPU’s with index and middle finger on the tape line.
Split up the last 30 KB swings (11-10-9) and last set of 15 HSPU’s (10-5) with everything else unbroken
Time: 11:23
Sumo DL
135-165-185
—
Wod. Rxd.
11:21
Sumo Deadlifts
10@155
10@155
10@135 (hamstring)
Workout Modified
20lb bell (could not find a 25)
Handstand Pushups MRX 9-6-3-6-9
7:05
22, 5’5, 150lbs
Strength: Sumo Deadlift E3MOM
225# for all sets
Wod Rx: 9:17
30 kb swings (unbroken)
15 strict handstand push-ups (10 – 5)
20 kb swings (unbroken)
10 strict handstand push-ups (5 – 5)
10 kb swings (unbroken)
5 strict handstand push-ups (unbroken)
20 kb swings (unbroken)
10 strict handstand push-ups (5 – 5)
30 kb swings (12 – 10 – 8)
15 strict handstand push-ups (6 – 5 – 4)
No mat for HSPU’s with thumbs on the edge of tape
Strength
10@225,275,325
Wod RX
7:56
Strength – Sumo DL
10@225,275,325
Wod RX
12:52
E3MOM: 3 sets of 10 sumo deadlift
All @225
WOD RX
11:38