2018 August 8 WOD

Posted: August 7, 2018 in Uncategorized
Skill

15 minutes to work on Handstand Push-ups, Handstand Walks, Handstand Holds…
If you are proficient at Handstand Push-ups, complete 50 Strict HSPU for time.

Metcon

AMRAP 3:
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats (135/95)

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Comments
  1. Luke S says:

    Skillz – 30 strict in ~10 min
    Metcon – 56 (16/16/12/12)

  2. The Haggs says:

    Joe
    50 HSPU strict and kipping
    Metcon 29/ 3@65#, 6@75#,10@85#,10@95#

    Hollie
    50 HSPU kipping, also worked on negatives
    Metcon 26/ 3RX, 9RX, 7RX, 7@90#

  3. Tim says:

    Skill:
    First ever HSPU, 3 this morning
    Metcon: 21 @ 75#

  4. jks says:

    Practiced HS holds…several 30 second holds
    Metcon 6 55#
    Cal21+Burpee12, 18+16, 15+15+0, 12+12+6

  5. Kent says:

    Skill: tri-pod balance of knees on elbows, (head on mat), no extensions

    Metcon: 14 @ 65#

  6. the DUDE says:

    @ Crossfit Orange Beach
    3rds for time
    3rds of Burgeron Beep Test 300m run
    19:57 Rx
    Dudette – 20:20 Rx

  7. LA says:

    50 strict hspu 6:15ish
    Metcon- 69 rx

  8. Kimberley says:

    HS work
    Still learning to kick up on the wall. So much room to improve!

    Total reps 27
    Amrap 1@33: 4
    Amrap 2@40: 6
    Amrap 3@45: 9
    Amrap 4@50: 8
    Stepped over the rower after my toe caught twice. Didn’t want to eat concrete today.

    Haley
    30 kipping HSPU

    Total reps 62
    Amrap 1: 7 (12 cals)
    Amrap 2: 13 (10 cals)
    Amrap 3: 17 (8 cals)
    Amrap 4: 25 (6 cals)
    All OHS @15#
    All burpees RX

  9. jkeel 43/5'9/180ish says:

    50 strict in 4:53
    10/sets of 5 till 40/10 singles

    Metcon:
    Row rx’d
    Only 18 burpees on 1st AMRAP
    Weights scaled 65/75/95/115 because me and OHS have never gotten along.
    43 total reps
    9/10/12/12

  10. Dave says:

    2 reps x 8
    26 reps scaled burpees by 5 reps

  11. Matt Z. says:

    Hand walk practice
    17,19,19,18
    73

  12. Kelsey says:

    Skill- max HS holds

    Metcon- 38 (7/10/11/17)
    OHS- Light barbell only

  13. Bobby says:

    1.) 50 SHSPU: 8:32 – 10 sets of 5

    2.) Handstand walk and hold practice – 3 or 4 20ish feet walks

    3.) AMRAP: 66 Rx – 20/19/15/12 – broke last set 8&4

  14. Jeff L says:

    1st strict HSP, 7 total
    65lbs 2,6,10,12

  15. Brett Christensen says:

    @CrossFit FXT
    1.) Snatch:
    3@80%=180
    3@85%=190
    2@90%=205
    1@92.5%=210
    2.) 11 min AMRAP w/ a partner switching rounds of
    4 bar facing burpees
    6 shoulder to overhead (135/95)
    8 deadlifts
    16 rounds + 6 reps practice for a MF team comp Sat
    3.) For time w/ a partner practicing for the same comp
    1000m row
    100 WB (20/14)
    20 BJO (24/20)
    400m run
    8:39

  16. Cara+1 says:

    Strength: just did some 20# DB presses

    Scaled my workout to no squatting today. Rowed 15 cals each time. Could not get my hear rate down today!

    Row + 17 burpees
    Row + 18 burpees
    Row + 16 burpees
    Row + 17 burpees

  17. Joy says:

    Skill: HSPU: 5 strict; 45 kipping

    Metcon: 33# OHS every round 2/6/7/15 (30 total)

  18. Cairowlein says:

    Scaled burpees down by 5 to make it to the bar (33#)
    15 Cal/16 B/3 OHS
    13 Cal/13 B/13 OHS
    11 Cal/10 B/15 OHS
    9 Cal/7 B/19 OHS

  19. Doug Barnwell says:

    AMRAP 3×4:
    54 RX
    (18/13/10/8+5; done the following day)

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