Thursday Workout: HSPU work, Ladder

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STRENGTH

OTM 9:

  • Strict Handstand Push-up with deficit x 2-4
  • or, Kipping HSPU x 4-6
  • or, Handstand Hold x 10-20 seconds – add negative at end of hold if possible

WOD

Level 1

Complete the Following for Time:

  • Hang Clean and Jerk x 5
  • Ring Row (feet on box as possible) x 1
  • Row x 400m
  • C&J x 4
  • RR x 2
  • Row x 300m
  • C&J x 3
  • RR x 3
  • Row x 200m
  • C&J x 2
  • RR x 4
  • Row x 100m
  • C&J x 1
  • RR x 5

Level 2

Complete the Following for Time:

  • Row x 500m
  • Clean and Jerk (175/120) x 5
  • Muscle Up* x 1
  • Row x 400m
  • C&J x 4
  • MU x 2
  • Row x 300m
  • C&J x 3
  • MU x 3
  • Row x 200m
  • C&J x 2
  • MU x 4
  • Row x 100m
  • C&J x 1
  • MU x 5

If subbing running for rows – Run 400m twice, then 250m, 200m, 100m.  

*Scale Muscle ups to most challenging pull variation (i.e. no push sub).  For L1, there is no 500m row at the beginning.  20 minute time cap.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

5 thoughts on “Thursday Workout: HSPU work, Ladder

  1. Hand stand hold with 2 abmat negative
    17:00 @ 105# and pullups

  2. hspu with double 45s for a 6 sets, then singles
    15:10

  3. hspu to 16.5 inches (2)

    12:08

  4. HSPU:deficit
    WOD: 14:16 @135, no PJ, rd 1 – 2 MUs, 3 – 5 C2B.

  5. Birthday WOD in Portland, ME
    Max effort 400 m run 1:23
    Rest 5 min
    Max effort 800 m run 2:30
    Rest 5 min
    3 rds
    15 push press @ 55#
    15 KB swing @ 53#
    3 Rds
    15 burpees
    15 pull-ups
    10:28

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