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WOD
21-15-9
- Deadlifts (225# / 135#)
- Handstand Pushups
Charlottesville's most experienced functional fitness and weightlifting center.
5:00 177#, 3 abmat HSPUs
7:30 185#DL;
1 abmat HSPU
HSPU are my weakness here. DL is no problem by comparison.
Note to future self: Next time do Rx deadlift weight and add abmats for HSPUs.
5:01 (127# (too light should have rx’d), 2 abmats HSPU scaled to 15-9-7)
8:22- rx DL, 1 abmat for HSPU
5:48 (59# (too light), 18″ Box HSPU)
2:33 rx
Holy shitsnacks dude!
4:03 (sub ghd for hspu)
4.43 – Rx weigh, HSPU on 24″ box w/ 20kg plate
7:08 (133#, 2 ab mats + red mat for HSPU)
6:47 (101#, 24″ box hspu)
6:46 (121#; 42, 30, 18 sec handstand holds)
That includes probably 30-60 seconds of attempting to kick up to handstands. 🙂
7:58 rx….ugh HSPU’s!! Double ugh to the bar banging into the top of my kneecaps on my DL’s!
3:37 @ 155#, 30″ BHSPU
1:08 faster than December, +20#… either way, need to figure out a better alternative to HSPUs on the box. New short term goal: kick to handstand!
8:03 – lots of modifications:
15-10-5
89# – re-building my form
2 abmat hspu (until the set of 5, then I switched to a box)
5:10 @ 111#, HS holds: 42, 30, 18 seconds
(111# was prob too light)
5:31 (133#, 1 abmat HSPU)
All DLs unbroken. Some HSPUs were a little shy of the abmat towards the end. Get trigger happy and don’t rest enough between sets…
Maybe next time heavier deadlifts and 15, 12, 9 HSPU with 5 k.
Heavier DLs?! But you’re only 2# away from Rx weight 😛
to be fair, 155# is *really* the rx’d women’s weight for this wod, so UP THE WEIGHT!!!
I thought that seemed light… 155# here I come!
5:57 (59#, 18″ box hspu)
6:02 (117#, two abmats)
Oly lifting
3 position snatch – 45# x 2, 67# x 4, 77# x 2, 82# x 2
Squat snatch from floor – 89# a bunch of times
Snatch balance – 67# (3 x 2)
6:14 (68#, HSPU from 24″ box).
3:20 (155#)
4:24 (116#, HSPU on 18″box)
2:39 rx on 4/24/2012