January 21 workout


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

11 Responses

  1. Krista

    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 šŸ™‚

  2. Krista

    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 šŸ™‚

  3. 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.

  4. Julie

    CFWU x3

    Strength: 5-5-5-5-5
    Front Squat
    I kept my weight low as I’m trying to increase my flexibility and get those elbows up.

    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.
    Iā€™m disappointed I was not able to complete it all. Next time.

    Great Job everyone!!

  5. Pierre

    Well, my new nickname is Yoda now. šŸ™‚
    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. šŸ™‚
    But if we can do some normal pull-ups and kip…why not with the L ones! šŸ˜€

  6. Kevin

    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)

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