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.
Firenze pre-prosecco WOD:
10 rft —
10 push-ups (HOG)
10 sit-ups
10 air squats
8:45 rx
mmm prosecco.
with pecorino fresco and grapes (purchased at the market that morning). Best recovery meal to date. 😀
4 rounds (had to leave early today) 173 – 35#kbs, hspu on 5 kg plate
259 – 111#, 53#, KOB. I am Greg’s shattered body.
187 (57#, wall walks for HSPU, 35# KB)
174 rx
234 (77#, 2 abmats HSPU, 35# KB)
169 RX (w/ paralette handstands)
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) 🙂
haaaaa
47, 35, 36, 38, 32 = 188 @ 57# fs, 2 abmat hspu, 35# kb)
215 (72# russians)
176 rx
187 (67# FS, Box HSPU, 26# KB)
209 rx
175- rx weight, but HSPU w/ 1ab mat
212 (67# fs, PU, 25#KB)
175 (95# FS, 28″ Box HSPU w/toes on box, 45# KBS)
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
glad to have you back for WODs!
245 (67#, 2 ab mats, 35# KB)
Stinking lower back pain!
175 (95# FS, 30″ Box HSPU w/toes on box, 45# KBS)
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.
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)
233: 35# KB, 90# Squats, Elevated Pushups subbed for HSPU
185 @ 95# squats, 2 abmats, 45# KB
215 @ 89# squats, box hspu w/20kg plate, 45# KB
probably should have scaled up
166 rx’d. Ouch this was a tough one.
224. 89# fs. 1 abmat. 45# kb
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.
154 (111# FS, 3 rds of HSPU and 2 rds of HS hold facing wall, 70# Russian swings)
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…
263 (67#, 2 abmat, 35# KB)
191 (89#,1abmat + plate,45# kb)
// WOD – 197 (94#/ toes on box HSPU/ 45#)
forgot to post yesterday
WOD: 229 (67#, 2 abmats, 35#)
Thanks Landon for telling me to go up to 67#!
lost count, but estimate 190+ reps.
35#, box pu’s, 89#.
REALLY ENJOYED Chris’s Warmup! Kudos on a job VERY WELL DONE.
WOD: 56, 46, 44, 44, 53 = 243 (67#FS, box HSPU, 25#KB)
182 (89#, 2 abmats, 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.