Thursday Workout: Deadlifts, KB Swings, and HSPU

Class today at 6 AM, 12 PM, 4:45 PM, 5:30 PM, and 6:15 PM! Holiday schedule here.

heath

Strength

Deadlift 3 sets of 5 reps; focus on technique at medium weights

WOD

Level 1

3 rounds:

  • “Russian” KB Swing (45/25#) x 20
  • Knees-on-Box Push-up x 10

Level 2

5 rounds:

  • “American” KB Swing (70/53#) x 20
  • Handstand Push-up x 10

Notes

  • Use weight plates or parallettes to move through a full range-of-motion on the handstand push-ups.

 

13 thoughts on “Thursday Workout: Deadlifts, KB Swings, and HSPU

  1. At parents gym PurePHIT in Richmond…
    5 rounds – 10 box jumps, 10 push ups, 20ea mountain climbers
    4 rounds – 10 kb swings @ 45#, 8 ring row, 8 sprinters
    3 rounds – 12 burpees, 12 ball slams

    14:56

  2. 135 lbs deadlifts
    WOD: 5 rounds w/45lbs KB swings and 5 abmat HSPU’s
    10:34

  3. Came in at 4.

    Nasty Girls first. 6:55

    9 Minutes later todays WOD 8:15

    Happy double day in the Viking horns!

  4. 161#
    Had trouble with the shoulder…almost finished 3 rds. @ 45#

  5. 315 DL
    9:46 – Soviet/Russian KB level 2

  6. DL @145#
    WOD: 12:35 @45# some American, some Russian

  7. DL: 185
    WOD: 6:55 with head-level swings and knees-on-box pushups (close to failure on the pushups still)

    This WOD made me pretty much collapse after I got home and ate some dinner. Also, on Wednesday I basically did something like this WOD at home because I didn’t want to drive on the slushy roads, so I did this 2 days in a row 🙂

  8. 199# dl
    L1
    5:22

  9. 115# DL
    8:25, 5 rounds @25# & 2 abmats

  10. Strength: DLs 5×5 –> 285-305-305

    WOD: 10:38 L2RX

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close