Thursday Workout: HS Skill Work, WB, PC, HSPU

GYM SKILL WORK

10 total minutes of work with a partner:

  • Wall Walk into Handstand Hold (try to bring feet off wall or do freestanding if possible).

Notes: Hold as long as you can with partner ensuring you do not fall over the top. 5-7 attempts each.

WOD

Level 1

For Time:

  • Wall Ball to 9′ (14/10) x 30
  • Dumbbell Hang Power Clean x 15
  • Push-up hands on box x 10
  • Wall Ball x 20
  • Db Hang Power Clean x 10
  • Push-up hands on box x 10
  • Wall Ball x 10
  • Db Hang Power Clean x 5
  • Push-up hands on box x 10

Level 2

For Time:

  • Wall Ball (20/14) x 30
  • Power Clean (185/135) x 15
  • Handstand Push-up* x 5
  • Wall Ball x 20
  • Power Clean x 10
  • Handstand Push-up x 10
  • Wall Ball x 10
  • Power Clean x 5
  • Handstand Push-up x 15

*Use 25# plates + abmat, or scale up to deficit if possible.  If scaling to regular push-ups, double the reps each set for L2 (i.e. 10-20-30 for push-ups).  Scale power clean weight appropriately!  Use heavier wall ball than normal if possible.  Power Clean weight should be no more than 70% of your 1RM power clean (i.e. if your power clean is 225, consider scaling to 155-165)

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS are happening this month!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Websitefor details and get yourself signed up!

6 thoughts on “Thursday Workout: HS Skill Work, WB, PC, HSPU

  1. 12:22; 105#, 16# wb (though I think that wall ball is leaking so it may be less), knees on box hspu

  2. 11:33 (85# PC, 2 abmat HSPU)

  3. 20:55 (WB, 185#, Ring MU – in garage gym – too cold to go outside for HSPU)

  4. 9:00 with 1ab mat (but had to add my shirt so I was hitting it) and 95# PC

  5. 10:47 with 16# wall ball, 95# PC and knees on bax

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