SKILL
Handstand Push-up and Pistol Skill Work
WOD
Level 1
For Time:
21-15-9 Reps of:
- Air Squat
- Box Push-up
- Sit-up
Rest 1 Minute
15-12-9 Reps of:
- Burpee
- Ring Row
- Box Jump Step Down (18/12)
Rest 2 Minutes
12-9-6 Reps of:
- Box Dip
- Lunge
- V-Up
Level 2
For Time:
21-15-9 Reps of:
- Air Squat
- Push-up
- Sit-up
Rest 1 Minute
15-12-9 Reps of:
- Burpee
- Pull-up
- Box Jump Step Down (24/20)
Rest 2 Minutes
12-9-6 Reps of:
- Handstand Push-up
- Pistol
- Toe to Bar
Notes: Record total time (including rest), and in comments record movements performed in each segment of the workout.
Events and Announcements
Yoga
Mark your calendars, because we will be hosting another Yoga class in November with Kelly Zimmerman!
- Vinyasa Yoga: November 17 (Sunday) at 2pm
Free for members and $5 for non-members if you want to bring a friend or two!
19:03 with lots of scaling
Pullups (15 kipping, 12 & 9 banded)
Box Jumps @ 20″
Box Dips in place of HSPUs
Band assisted Pistols to 20 ” box (pretty lame)
22:11 total time
knee pushups to save form
24″ box
held a plate during pistols for balance
14:52
18:21
handstand pushups suck
13:50 rx
14:26 (pistols on a box)
14:20. That was awesome and terrible at the same time. Burpees and box jumps in the same circuit was just mean…
18:45
hspus were a mess/shoulder pains – switched between wall walks and 2 ab mats; pistols holding 10# plate and 10# plate under heel
19:00; HSPU 2 ab mats; used pole for pistols
22:11
Pistols assisted with balance from rack.
Subbed knee on box paralette pushups for full HSPU.
Almost had a very unfortunate near explosive event in the middle of round two, but recovered on the third.
13:38
21:14 rx
22:00 (2 abmats for HSPU)
HSPUs were a mess, but yay pistols!
18:38…scaled(ring row, box dips, box pistols)
18:35 scaled to Level 1
16:44- sub shrimp squat for pistols
21:44 (purple&red band pullups, on box hspu, 1leg stand up on box, knees2bar)…totally kicked my ass