Monday Workout: Reverse Hollow Holds, HSPU, C2B & Jumping Squats

WOD

  • 45 second “reverse” hollow hold*
  • Rest 45 seconds
  • 45 second “reverse” hollow hold

Immediately after, 21-15-9 of

  • HSPU
  • Jumping Squats (45# / 35#)
  • C2B Pullups

Time starts with reverse hollow hold.  Penalty is 10 burpees at the end for each time you touch the floor during the holds.

*similar to a plank hold except your arms are extended as far as possible so your body is only inches off the floor (good practice for HS body position) sub is regular plank hold


28 thoughts on “Monday Workout: Reverse Hollow Holds, HSPU, C2B & Jumping Squats

  1. 8:54 – box push ups, 15# jumping squats, box jumping pull ups
    last set of jumping pullups were weak!

    1. nice work this morning G, its all progress from here on out.

  2. #25 dumbbell press, jumping squats, blue band pull-ups 14:00 (time started after the reverse hollow hold)

  3. 10:15, 15#s, green, box

  4. 8:31 — box, 35#, blue band

    One day, I will start subbing kipping pus for the band. Today was not that day.

    1. One day, I will not be less than adequate at pull-ups (of any form). Today was not that day.

  5. 9:37 – box, 35#, green band

    This latest series of WODs hurt so good. Great programming!

    1. FMI: 200/500s 1:48, 1:47, 1:48

      1. Is there a specific program you’re following to work on rowing? I’m also looking to do some rowing practice on the side, and you seem to have more of a plan than I do. 🙂

      2. It’s not a program per se, but I can explain the method to my madness next time I see you.

  6. 10:00 — 35#, box, green band

  7. 10:50 – box

  8. Gretchen Kittelberger November 30, 2009 — 9:26 pm

    9:19 (HSPU’s not full range of motion)

  9. 13:35 w/35#, box hspus, and blue band (first round) and green band (second and third rounds) pullups

    this includes time spent flapping around like a goofball trying to get in the green band

    1. is your pic supposed to be colored bunnies on a grill?

      1. They’re Peeps (marshmallow chicks)! A Peep-beque, or a Peep-kebab. I don’t know why I think it’s funny, but I do.

  10. 14:01 NFROM on HSPUS. Thanks for all the encouargement from the 5:30 class!!!!

  11. 12:35 strict pull-ups and 3 abmats for HSPU.

  12. 11:45 24″ box, 45#bar

  13. 13:27 with no box, three ab mats for hand stand push ups, 45# bar

  14. Modified the WOD:
    HSPU–> wall walks from a pushup position 15-12-9

    17:39 total suck fest

  15. 8:32 (box, 35#, Blue Band)

    1. How do you change your picture again?

      1. gravatar.com

  16. 13:25 (box, 15#, green band)

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