Wednesday Workout: Move Yourself!

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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 thoughts on “Wednesday Workout: Move Yourself!

  1. 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)

  2. 22:11 total time
    knee pushups to save form
    24″ box
    held a plate during pistols for balance

    1. handstand pushups suck

  3. 14:26 (pistols on a box)

  4. 14:20. That was awesome and terrible at the same time. Burpees and box jumps in the same circuit was just mean…

  5. 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

  6. 19:00; HSPU 2 ab mats; used pole for pistols

  7. 22:11
    Pistols assisted with balance from rack.
    Subbed knee on box paralette pushups for full HSPU.

  8. Almost had a very unfortunate near explosive event in the middle of round two, but recovered on the third.

    13:38

  9. 22:00 (2 abmats for HSPU)

    HSPUs were a mess, but yay pistols!

  10. 18:38…scaled(ring row, box dips, box pistols)

  11. 18:35 scaled to Level 1

  12. 16:44- sub shrimp squat for pistols

  13. 21:44 (purple&red band pullups, on box hspu, 1leg stand up on box, knees2bar)…totally kicked my ass

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