21
Jan
January 21 workout
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
“To give any less than your best is to sacrifice a gift” Steve Prefontaine, runner
It is about time that we have a WOD with HSPU. š
And surprise, surprise…PULL-UPS!!
yuck ….:o)
i was watching jeanette do HSPUs in her warm up the other day and was thinking that it would be good to get to practice them too – so yay! i always find i run out of time before the WOD and too tired after it to try some.
andy – nice ‘stick a pose’ vogue thing you’ve got going on there š
oops, that’s ‘strike’ a pose, not stick – still sleepy
Im actually holding that wall up. COuld have been very bad if it had fallen over š
CFWU x 3 (minus pull ups)
Strength: shoulder press 5-5-5-5-5
45-45-50-55-60 (5RM PR)
it felt a tiny bit light as the 5th was the only really difficult one, but i find i arch my back to get it up and i was really trying to focus on form, good and tight core
WOD: lots o’ HSPU and pull ups and sit ups turned 20 min AMRAP
i got down to 3 HSPU (green / red), 13 pull ups (green) and 34 sit ups
i was really trying to get that last HSPU in and it ticked me off that i didn’t get it.
great job everyone –
MC, you killed that one,
Yoda, you killed me – sorry for making fun, but it sounded so real š
CFWU x 3 (with ring dips… mostly jumping/negatives)
Push Jerk (5)-3-3-3-3-3
(45)-95-105-115-125-125 (x 1)
125# – PR for reps and for weight I think. But Dang! That was heavier than I expected. In my head it felt a lot lighter. I had to fight to get all those reps.
CFWU x3
Strength: 5-5-5-5-5
Front Squat
45-55-65-65-65
I kept my weight low as I’m trying to increase my flexibility and get those elbows up.
WOD
15 HSPU (sub: press 65# then dropped to 55# for the rest)
1 L-Sit pull-up (sub: jumping pull-up/negative + the rep x3 sit-ups)
13 / 3 + 9 sit-ups
11 / 5 + 15 sit-ups
9 / 7 + 21 sit-ups
7 / 9 + 27 sit-ups
5 / 11 + 33 sit-ups
3 / 13 + 39 sit-ups
1 / 15 + 45 sit-ups
So my w/o ended up being an AMRAP in 20 min.
I completed 5 presses; 11 jumping pull-ups/negative; and 33 sit-ups.
I got 2 out of 3 presses before time was up.
Iām disappointed I was not able to complete it all. Next time.
Great Job everyone!!
Well, my new nickname is Yoda now. š
I had to make some noise to do finish those HDSP…they were so hard.
That WOD was a killer for the shoulders.
Time: 15:38 (with yellow+green or red)
I kipped a few of my L-pullups…Kevin told me quite fast to do them without kipping. š
But if we can do some normal pull-ups and kip…why not with the L ones! š
I remember this workout from before. It was bad then, and it’s still bad now.
Used the Green and Yellow band for the HSPU’s.
17:43 (not pleased…L-pullups were the slowest factor)