Wednesday Workout: Handstands, Push Press, Pull-ups, and Box Jumps

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SKILL

Handstand/HSPU practice

Notes: Practice free-standing handstand (or drills) if you are able to do handstand push-ups

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Dumbbell Push Press (30/20)
  • Ring Row
  • Box Jump Step Down (18/12)

Level 2

21-15-9 Reps of Each for Time:

  • Shoulder to Overhead (115/85)
  • Pull-up
  • Box Jump Step Down (24/20)

ANNOUNCEMENTS

Saturday Class Schedule

This is the last week of the Open!  There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

Spring Survey!

Please help us improve the gym and serve you better by filling out this survey today!

Nutrition Challenge Kick-off

The Spring 2014 Nutrition Challenge kicks off on Sunday, April 6th at 5:30pm!  RVSP Here

12 thoughts on “Wednesday Workout: Handstands, Push Press, Pull-ups, and Box Jumps

  1. WOD: 5:56 @ 105

  2. Altered WOD- 9:30 w/ burpees instead of box jumps @ 65#

  3. hdstd: free-standing practice on paralettes
    wod: 5:28 (scaled to 15-12-9 rep scheme, +24″box)

  4. WOD: 5:11 rx

  5. WOD: 7:16 (65#, 10-7-5 strict PUs)

    Scaled the WOD due to my bum shoulder BUT I almost sorta for a second got a freestanding handstand!

  6. 7:16 with 45# and 24″ box on accident

  7. No HSPU
    9:10 with 4 burpees EMOTM

  8. crossfit southern maryland, lots of snatches, then row 2000, 40 burpees, 20 95# thrusters, 13:12. everybody’s programming some burpee and thruster practice this week….

  9. 9:36 @ 75#

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