WOD: JT
21-15-9 of
- Handstand push-ups
- Ring Dips
- Push-ups
Scale as necessary. Compare to 3/7.
Mobility
Test: Wrist/Shoulder integration in the racked back squat bar (a broomstick will do)
Mob: Spend 3 min each arm messing with the two position in the video.
Re-test: Can you get tighter on the rack set up? Are your arms narrower? Are you doing less of the broken wrist limbo?
12:02 (+0:02 since March, but less scaling this time)
Scaling:
HSPU: 1 abmat +5 kilo plate for round 1, then added a 2.5# plate for rounds 2 & 3 (in March I used 2 abmats +5 kilo plate)
RD: red band (same in March, but MUCH easier this time — my last 9 were unbroken)
PU: Rx (in March I did knee push-ups)
9:08 (box HSPU, box dips, knee PU)
ouch.
9:28 (2 abmat HSPU, red band ring dips, regular pushups), PR by 3 minutes!
when I did this at Hammerdown crossfit in June I got 12:31 (2 abmat HSPU/negatives/just trying to get up in a handstand by the end, 2 skinny orange band ring dips, regular pushups)
I hope you smacked that gong!
Girl, you killed it!
thanks! you rocked it too Elizabeth!
it was too early in the morning for the gong! 🙂
9:58 (box HSPU and dips, knee push-ups)
First class out of on ramp.
9:58 (box HSPU and dips, knee pushups)
First class after completing on ramp.
@ CrossFit Munich
3-3-2 deadlift @ 140 kilos
then
10 rounds @ 40 kilos of
1 clean
2 front squats
3 thrusters
4 jerk
5 burpees
12:28 RX
WOD (Modified): 15-12-9 of HSPU (1 ab mat), regular dips, pushups – 14:55
nice that’s a solid handstand pushup for you ! you’re getting stronger.
16:30 Rx. HSPU’s are the the bain of my existence.
15:58 VERY modified
HSPU kneeling on a tall box
Box dips
modified Push ups
10:31, box hspu’s, knee pu’s
9:12 (box HSPU, band ring dips, regular push ups)
WOD: 12:34 (box hspu, box dips, knees)
12:30 rx
WOD: 6:50 RX’d – near complete shoulder failure starting with the first round of push ups, crazy!
Made up yesterday’s DLs – 331 x 5
8:59 (box HSPU, box dips, knee pu)
15:53 Rx (PR -1:55)
12:02 (24″ box HSPU, 16 regular ring dips then red band for the rest, regular push-ups)
14:32 (box HSPU with two 20k on top, red band ring dips, some regular push up’s but mostly knees)
10:03 (Box HSPU, ring dip toes, knee p/u)
14:47 Rx
10:14 2 abmat hspu, box2box dips, reg. push=ups
Just started (moved from District Crossfit in DC)!
Box, blue band dips, knee pushups
9:24
Tuesday’s deadlifts: worked up to 5 at 248#
then 8 min AMRAP of:
5 HSPU (1 abmat)
10 one-legged squats
6 rounds + HSPU’s
hello new people! I can’t wait to meet you next week.
18:29 (1 ambat for HSPU)… maybe should have scaled more?
17:36 with 2 abmats. Did this in 14:06 in March using 2 abmats +10kg plate for 1st round and box HSPU for the other rounds – I guess that’s an improvement.
17:something. 1 ab mat for round 1, 2 for rest. It was ugly.
14:14 box HSPUs, box dips, knee PUs
12:02 (box HSPUs, box dips, knee PUs)
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