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
Mob + WUx1 + 25 WBs + skipping
EMOTM 5 mins
3x Deficit HSPU 4″ (45 rubber plate, kipping)
WOD Rx = 13:12
Nice work gang!
Wod Rx’d
6:09
Fell on one set of HS and broke 3 times on DU. Sub 6 next time.
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!
What is a stink bug?
Think downward dog meets pushup! (Sorta 🙂 ) Very effective!
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. 🙂
That’s exciting!!
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 🙂
Stink bug is what I showed you for the handstand progression. From your toes on the floor! Nice work this morning!
Mob + WUx1 + 20 WBs + skipping
EMOTM 5 mins
5x Deficit HSPU 2″ (45# and 10# rubber plates with abmat in between, kipping)
WOD Rx = 14:17
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!
That looks like a good one!
Congrats on the anniversary!!
Congrats Chantal!!
Congratulations Chantal!!! 6am misses you 🙂
Congratulations Chantel!
Congrats Chantal! great milestone!
Congrats on 6 years of dedication & fitness. I agree with Kelly, 6 a.m. misses you, but it was great WODing with you tonight.
WUx1 + 20 WBs +1min skipping
EMOTM 5 mins
HSPU 5-5-4-3-2
WOD Rx = 18:42
Great work am’ers!
Wod-Rx-9:57
Very fast today Dan!
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!
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
First time for HSPU? Nice work!
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
EMOM HSPU’s: 3-3-3-3-3
WOD RX’d: 10:55
Fun wod!
Emotm strict pull ups
3 reps through the 5 rounds
WOD Rx: 6:29
Thanks for letting me use the 20lbs ball Frankie!!
I’m pretty sure I saw you doing HS Push Ups on the EMOTM. Did I miss something?
Oops strict hspu
Nice work you were flying!
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!
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
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.
Yay you for HSPU! That’s great progress Frankie
Congrats on the WODing with HSPU’s Frankie. There’s no going back to pike push ups now!
Right on man!!! Huge progress
EMOM HSPU 3 per round rx (kipping)
WOD with single skips (48)
10:48
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
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
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.
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.
14# on MBC
And thanks to everyone for the cheering at the end!
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)
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!
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!
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.
Med Ball Cleans were at 10# in the wod too