Monday, Monday: Front Squats, HSPU, KB Swings

WOD
5 Rounds of:
45 sec on 15 sec off

  • Front squats (M-135 W-95)
  • HSPU
  • KB Swings (M-72 W-53)
  • Rest 1 min

-The format is similar to “Fight Gone Bad,” you will complete as many reps as possible in 45 seconds and then have 15 seconds to “rest/transition” to the next exercise.  After you complete the KB swings you will have one minute of rest before starting the next round.
-Add the sum of all 5 rounds to get your total score.  Record your total score.

41 thoughts on “Monday, Monday: Front Squats, HSPU, KB Swings

  1. Firenze pre-prosecco WOD:

    10 rft —
    10 push-ups (HOG)
    10 sit-ups
    10 air squats

    8:45 rx

  2. mmm prosecco.

    1. with pecorino fresco and grapes (purchased at the market that morning). Best recovery meal to date. 😀

  3. 4 rounds (had to leave early today) 173 – 35#kbs, hspu on 5 kg plate

  4. 259 – 111#, 53#, KOB. I am Greg’s shattered body.

  5. 187 (57#, wall walks for HSPU, 35# KB)

  6. 234 (77#, 2 abmats HSPU, 35# KB)

  7. 169 RX (w/ paralette handstands)

  8. 179 (67# FS, 35# KB, HSPUs on 1 Abmat + 25# plate + twice-folded yoga mat due to lack of Abmats)

    First time doing HSPUs! They were basically scapular push-ups, but I’m just happy to finally be able to do something against the wall. (TWSS) 🙂

  9. 47, 35, 36, 38, 32 = 188 @ 57# fs, 2 abmat hspu, 35# kb)

  10. 215 (72# russians)

  11. 187 (67# FS, Box HSPU, 26# KB)

  12. 175- rx weight, but HSPU w/ 1ab mat

  13. 212 (67# fs, PU, 25#KB)

  14. 175 (95# FS, 28″ Box HSPU w/toes on box, 45# KBS)

  15. First time doing full range of motion squats today in over two months!!!

    Front squats were performed with a PVC pipe and only used a #15 KB.

    ~221 reps

    1. glad to have you back for WODs!

  16. 245 (67#, 2 ab mats, 35# KB)

    Stinking lower back pain!

  17. 175 (95# FS, 30″ Box HSPU w/toes on box, 45# KBS)

  18. 185 – women’s Rx weight (95#, 53# KB), HSPU on the 24″ box + 2 x 20kg plates, toes on box into a semi-pike position.

    -need some instructional time on handstands against the wall.

  19. 174 @Rx weight, but with 1 abmat HSPU

    (front squats were ugly as hell the last couple rounds, need to work on not going to shit when I am fatigued…
    also still having trouble getting the 53# KB directly overhead)

  20. 233: 35# KB, 90# Squats, Elevated Pushups subbed for HSPU

  21. 185 @ 95# squats, 2 abmats, 45# KB

  22. 215 @ 89# squats, box hspu w/20kg plate, 45# KB

    probably should have scaled up

  23. 166 rx’d. Ouch this was a tough one.

  24. 224. 89# fs. 1 abmat. 45# kb

  25. 179 (60# fs, 2 abmat hspu, 45# kb)
    Totally sucked at kicking up into the hspu for the first two rounds, and at swinging the 45# kb for all five rounds.

  26. 154 (111# FS, 3 rds of HSPU and 2 rds of HS hold facing wall, 70# Russian swings)

  27. 175 (95# FS, 30″ Box HSPU w/toes on the box, 45# KBS)
    3rd attempt at posting this tonight, hopefully two more posts don’t magically appear later…

  28. 263 (67#, 2 abmat, 35# KB)

  29. 191 (89#,1abmat + plate,45# kb)

  30. // WOD – 197 (94#/ toes on box HSPU/ 45#)

  31. forgot to post yesterday
    WOD: 229 (67#, 2 abmats, 35#)
    Thanks Landon for telling me to go up to 67#!

  32. lost count, but estimate 190+ reps.

    35#, box pu’s, 89#.

    REALLY ENJOYED Chris’s Warmup! Kudos on a job VERY WELL DONE.

  33. WOD: 56, 46, 44, 44, 53 = 243 (67#FS, box HSPU, 25#KB)

  34. 182 (89#, 2 abmats, 35#)

  35. Made this up on Saturday.
    138. I counted FS (65#) and KB (45#) only because my HSPU’s aren’t there yet. I focused on kicking up and holding the handstand against the wall so there weren’t any reps to count.

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