2014-10-15

WEDNESDAY WORKOUT

Gymnastiness!

STRENGTH ENDURANCE:
Perform the following sequence for MAX DEPTH:
20 second Handstand Hold
2 (Ladies) / 4 (Guys) STRICT Handstand Push Ups (Perform NEGATIVES as a scale)
4 (Ladies) / 6 (Guys) KIPPING Handstand Push Ups

5 total rounds... This only counts if your do everything WITHOUT falling off the wall...

Use plates/AbMats/parallettes AND boxes to scale or increase difficulty, as needed...

Start conservatively!!

20 minutes total for this section

WORKOUT:
Let's start prepping for the BFB fundraiser next Tuesday... Still lots of room to sign up!

REVERSE Tabata Mash Up...
Working for 20 seconds & resting for 40 seconds ALTERNATE between the following two movements for 12 total minutes (6 rounds per movement)
#1 - Power Cleans (93#/135#)(Use around 60% of your best PUSH PRESS/JERK 1RM to scale)
#2 - Shoulder to Overhead (93#/135#)(This will be the same weight as you use on the Cleans)

Looking for between 6-10 reps or more EVERY round on this one... Move fast and move smart!

POST YOUR DEPTH FOR THE HSPUS AND YOUR TOTAL REPS OF CLEANS AND SHOULDER TO OVERHEAD FROM THE WORKOUT TO COMMENTS


7 comments:

Jordan said...

HSPU: 45's and 25's

PC: 55
S2OH: 62
rxd

Susannah Dunn said...

That was really hard. Shoulders are done!!

42 cleans, 36 jerks...couldn't get the speed technique. 83#

Vice said...

Liked this WOD alot!
TOUGH breathing during Tabata with this respiratory crap going on for months now, getting worse!
I did 99 reps but didn't break them down between the two, but kept it at mostly 8 cleans and 9 Jerks
Only used 75 lbs which was really good for me! I may have put on 5 more and done less reps.
Still have to learn kipping!

Colin McDermott said...

HSPU: 25# plates

PC: 52
PJ: 67
rxd

Anonymous said...

PC: 48
PJ: 42

75#

-Katherine

Lisa Dempsey said...

HSPU: strict and kipping with 25# and 1 mat.
After rd 2: scaled to 1and 2 reps.
And...got epic head rushes every time I got back upright.

PC: 44 @ 55# (65%)
PJ: 56

Rachel said...

HSPU 25# plate and 1 mat (1/2 reps)

Cleans 38
Jerks 44
73#