2018 April 5 WOD

Posted: April 4, 2018 in Uncategorized

Just a reminder, we do not have a 6AM class on Thursday.

Skills

15 minutes to work on Handstand Push-ups
*If you’re proficient at HSPU, complete 1 round of max effort unbroken kipping HSPU and 4 rounds of 50% of that max. If you excel at HSPU, complete these at a deficit.

Metcon

3 Rounds
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00 between rounds

Advertisements
Comments
  1. Tim says:

    Tim
    Skill; worked neg. for HSPUs
    Metcon: 242 reps Rx

    Amanda
    Skill; A frames for HSPUs
    Metcon:
    2 Rnds: 90 reps Rx

  2. Kent says:

    Skill:
    handstand holds: 5 sets of 12 second holds
    plus 3 x 12 pushups.

    Metcon

    3 Rounds
    Row 43 cals/ run / run
    Bike 17/17/18
    Burpees 10/10/12

  3. The Haggs says:

    Joe
    HSPU work
    Metcon 250 reps RX

    Hollie
    HSPU work
    Metcon 123 reps
    Subbed wall touches in place on rowing.

  4. L.B. says:

    16 @ 4’ deficit
    4×8 4’ deficit

    Metcon – 268 Rx

  5. Mark Goff says:

    HSPU kipping
    Max 10
    4 rd x 5 reps

    Metcon
    Rd 1
    49/23/14 = 86
    Rd 2
    47/21/14 = 82
    Rd 3
    47/20/15 = 82

    Total 250

  6. Bryan A says:

    Worked on getting up on the wall in HSPU. Finally kicked up on the wall for the first time

    Metcon – 240 Rx

  7. J Guthrie says:

    HSPU: 6/4/5/5/7
    Form felt good.

    Metcon: 257, Rx
    Row: 54/50/50
    Bike: 23/20/20
    Burpees: 13/13/14
    Really had to fight to maintain that pace in round 3, but it was worth it!

  8. LA says:

    Squat H mixed w/ hspu, 2” def
    18 max/ sets @9

    Metcon- 303,
    Went something like….
    Row 62/59/54
    Bike 27/25/26
    Burp 15/16/19

  9. Dan S says:

    Kipping HSPU unbroken set = 16, then 4×8.
    Metcon = 295
    Rd1: 58/28/18 = 104
    Rd2: 56/25/16 = 97
    Rd3: 54/24/16 = 94

  10. Lauren S says:

    203

  11. Elisabeth says:

    Worked on tripod

    178 reps

  12. Rob H. says:

    S.H.
    4 sets
    7FS/13HBBS @175#
    Hspus skill work

    255

  13. Jim D says:

    HSPU Skill
    4×4 kipping

    METCON
    273 Rx
    63/24/11
    58/25/11
    55/15/11

    Clean and jerk with pause at knee 110×2, 130×2, 150 2×2, 165×2, 175 2×1

  14. Jeff L says:

    IS-archer page, shld better
    HSPU 5-6 negatives, better form, 1st kip attempt
    Metcon 239rx

  15. Cara says:

    218
    Row: 42/45/43
    Bike: 17/17/17
    Burpee: 13/12/12

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s