10 - 8 - 6 - 4 - 2 Reps of:
Deadlift (315/205)
Deficit Handstand Push-ups (4"/2")
**12 Minute Cut-off**
*If your Deadlift isn't 425/300, you will scale to ~70% of your 1RM. For the Handstand Push-ups, men will use a 45# & 25# plates on both sides of an AbMat; ladies will use a 45# plate on each side of an AbMat. If you are unable to accomplish Handstand Push-ups with a deficit, try taking away some of the assistance you would normally use; this workout should be hard, so challenge yourself.
Post Workout Cooldown:
Row 5 Minutes: Damper set on 1, and no more than 20 pulls per minute. This should be slow and steady, just to keep you moving after the workout. It should not be difficult, so don't get on the rower and start hammering away for 5 Minutes, take it easy, and slow it down.
16 comments:
125#, box, 6:16
4:42 @ 245(80% of 1RM) (4" deficit HSPU)
Mario
5:58 rxd
Kim Z:
175#, 7:15
143#, 45# plate and ab mat HSPU did 6, 4, 3, 2, 1 reps for those
8:30 (265#)hspu rx
6:36, 205#, box HSPU (on toes)
4:51; 83#; tall box pike on toes.
JVB suggested I go a little bit heavier(add 10#)but my troublesome right hammy felt a little tight so I opted to stay where I was. Would not have minded the WOD starting at 14 reps or so. But maybe that's easy for me to say because I don't lift the equivalent weight of small cars like you all do. Nice going!
6:58, 205#, HSPU w/45#+25#+abmat
8:42 153 # HSPu's on a box on my toes.
7:51, 145#, box HSPU
8:25 215# box HSPU
5:39 @ 120#, HSPU on 20" box, flipped to 24" @ 4 reps, knees
9:15 @ 205# and I tried HSPU on the wall with a 45/25 and ab mat. Was only able to do half on the wall, did the other half on a box.
Roger said 8:22 #250 DL 20" box HSPU
8:24 rx
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