Going up…side down

Our next and last Prep Course of the year will start Nov.10th. If any of your friends or family want to get started, here’s the link to register.

Skill – HSPU / Pike Pushups

EMOM for 5 min
3-5 reps

Med Ball Clean Review

5 rounds
6 HSPU (2x option)
12 Med Ball Cleans
24 Double Unders

IMG_7350

46 thoughts on “Going up…side down”

  1. 5 rounds
    6 HSPU (2x option) – scaled to 6 “stink bugs”
    12 Med Ball Cleans – 10 #
    24 Double Unders – 48 singles
    Time 8:54

    Bonus from today: I have a new favourite thing…stink bugs!

  2. Mob +warm up +20 wbs+1 min du

    EMOM 3-5 HSPU (45# plate + abmat)
    3-3-5-3-6

    WOD
    6 HSPU (45# plate + abmat)
    12 med ball cleans
    24 du’s

    9:48

    First time doing hspu in a wod. Not fast but now I know it’s possible!!
    All ladies in the 7 a.m. today. Guys you don’t know what you’re missing. 🙂

  3. Mobility
    WU x 1 + 20 Wallballs (14#) + 1 min DU practice
    Group Mobility

    Skill – Pike Pushups

    EMOM for 5 min
    5 reps Pike Pushups

    Med Ball Clean Review

    WOD: 5 rounds
    6 HSPU (scaled to 12 Hand Release Pushups)
    12 Med Ball Cleans @14#
    24 Double Unders

    Time: 9:59

    Great job everyone! Thanks Shane 🙂

    1. Stink bug is what I showed you for the handstand progression. From your toes on the floor! Nice work this morning!

  4. Today marks 6 years since I did my first WOD. I started posting from day 1 (sooo happy I did) and here was my first post ever! I’d like to try this WOD now to see if I could complete all the reps (25-50-75) in the 25 minutes.

    —————————-

    CFWU X 2

    Strenght Shoulder press
    45-55-65-70PR-75PR

    WOD (modified) 25 mins max

    (20) squats
    Push-ups – modified
    Pull-ups – rings
    Sit-ups
    (30) squats
    Push-ups – modified
    Pull-ups – rings
    Sit-ups
    40 Squats
    40 Push-ups – modified
    40 Pull-ups – rings
    21 Sit-ups

    FIEW!

    1. Congrats on 6 years of dedication & fitness. I agree with Kelly, 6 a.m. misses you, but it was great WODing with you tonight.

  5. WUx1 + 20 WBs +1min skipping

    EMOTM 5 mins
    HSPU 5-5-5-3-5

    WOD used and ABMAT for my HSPU. I didn’t think I’d finish under the time cap. I think I should have went for it Rx, next time!
    time 11:23

    Thanks Kevin!

  6. EMOM 3-5 HSPU (45# plate + abmat)
    3-3-3-2-3 (usually use 45# & 10# plate and abmat)

    WOD
    6 HSPU (45# plate & 10# plate + abmat) First time doing these in a workout.
    12 med ball cleans 10#
    24 du’s(scaled to 48 singles)

    Time 12:29

  7. EMOM for 5 min
    HSPU/ pike push ups scaled to stinkbugs
    3-3-4-5-3
    med ball cleans

    5 rounds in 15 min
    12 HR push ups
    12 med ball cleans 6#
    48 singles
    3 rounds ….9:13

  8. Patrick Arseneau

    Emotm strict pull ups
    3 reps through the 5 rounds

    WOD Rx: 6:29

    Thanks for letting me use the 20lbs ball Frankie!!

  9. EMOTM for 5 min
    3 Rx Handstand Pushups

    WOD as Rx’d
    10:15

    HSPU went alright. DUs went Ok. My back and quads lit up like a Christmas tree during the last couple round of Med. Ball Cleans.

    Great workout!

  10. Mob
    WUx1 + 20 wb + 1min skipping

    EMOM 5 –> 5 pike push ups

    WOD scaled to…
    – 6 pike push up
    – 12 med ball cleans 20#
    – 48 singles
    =7:57

  11. WUx1 +20 WBs+1 min skipping

    EMOM practice HSPUs

    WOD Scaled
    6 HSPU (45# plate + abmat)
    12 med ball cleans @ 14#
    48 Single Unders

    10:03
    First time doing hspu in a wod as well. I can easily get upside down now so I’m happy that progress.

  12. EMOM for 5 min
    3- 25# 10# plate

    Med Ball Clean Review

    5 rounds
    6 HSPU (25 10#plate)
    12 Med Ball Cleans 14#
    24 Double Unders
    6:16

    First time doing HSPU in a work out

  13. mob wux1+20 WB + 1 min skipping
    group mob
    skill
    HSPU
    3 EMOM for 5 min
    first time doing HSPU with 45 plate and Abmat
    and drop to 25 platewith Abmat
    5 round
    6 HSPU ( 2x HR push up)
    12 med ball clean
    24 DU (2x single)
    time 7:58

  14. EMOTM for 5 minutes

    3 HSPU with Ab Mat

    WOD
    5 Rounds
    6 HSPU with Ab mat
    12 Med Ball Cleans @ 14#
    24 DU’s
    Time = 12:50

    First time doing HSPU in a WOD with only an Ab mat. Normally, I would also have a 10#, so ditching the plate is progress. These felt great.
    Med ball cleans, however, did not feel great. I always forget just how tough these are and I always under estimate them.
    Really liked this WOD.

    Nice WODing with 5 p.m. peeps for a change. Lack of sleep last night kept me in bed this morning. Great class Steph.

  15. Mob + WUx1 + 20 WB + skipping

    EMOTM 5 mins

    3x HSPU RD 1 & 2 Rx, 3rd 25# + Ab Mat, 4 & 5 only Ab Mat

    WOD

    HSPU with Ab Mat & 25# plate
    MBC 16#
    12 DU + 24 singles

    Time. 14:43

    Tough & fun WOD.

  16. Mobility + WUx1 + 20 Wallballs + 1 min skipping

    EMOTM – 5 min
    HSPU with 10# + abmat (4-4-4-3-3)

    WOD- 15 min cap
    5 rounds

    6 HSPU with 10# plate + abmat
    12 Med ball clean @ 14
    24 DU

    14:48 – HSPU were time consuming!

    Open gym

    Front squats x5
    85-125 (x5 sets)

    Hang snatch x3
    55-65-75-85, then 85×1 (x6 + 1F)

  17. Skill – HSPU / Pike Pushups
    Did pike push-ups from 18′ box

    EMOM for 5 min
    3-5 reps
    5 x pike push-ups from 18′ box

    Med Ball Clean Review

    5 rounds
    12 HRPU
    12 Med Ball Cleans (8#)
    48 Singles

    Time: 11:02

    Thanks for the class Kevin!

  18. EMOM for 5 minutes
    5 Floor presses at 65# (because of wrist)

    WOD: 5 rounds
    – 6 Floor presses (45#)
    – 12 Med Ball clean 14#
    – 24 Double unders

    11:31 .. double unders were not great, very very very broken!

  19. MOB + WU X1 + 20 Wallballs (10#) + 1 min skipping

    Skill – HSPU / Pike Pushups
    Did pike push-ups from 22″ box

    EMOM for 5 min
    3-5 reps
    3 x pike push-ups from 22″ box

    Med Ball Clean Review

    5 rounds
    6 Pike Pushups (22″ box)
    12 Med Ball Cleans (8#)
    48 Singles

    Time – 9:28

    Great job everyone, pike push-ups were the worst the last round.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro