Search

Wed Feb 28th WOD


Skill: HSPU, HSPU Progressgions

IF you are proficient in HSPU, work on creating a small deficit by stacking plates. Must have enough plates to create a deficit, so maybe 2 45lbs on each side.

For time: 20min CAP

Partner WOD (You go, I go style on the Cleans ONLY so each partner must complete each number of reps on the clean, 1,1, 2,2, 3, 3 etc. Split HSPU evenely how ever you choose)

1 Power Clean, 20 Handstand Push-up (185/135)(155/105)(135/85)

2 Power Cleans, 18 Handstand Push-up

3 Power Cleans , 16 Handstand Push-up

4 Power Cleans, 14 Handstand Push-up

5 Power Cleans, 12, Handstand Push-up

6 Power Cleans, 10 Handstand Push-up

7 Power Cleans, 8 Handstand Push-up

8 Power Cleans, 6 Handstand Push-up

9 Power Cleans, 4 Handstand Push-up

10 Power Cleans, 2 Handstand Push-up


37 views0 comments

Recent Posts

See All

Sept 16th WOD

Strength: Bench Press 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Bicep Curls 3x10 Tricep ext 3 x 10 Conditioning: (15min Cap) 200m Run ( if raining 80 Double Unders / DB Hop Ov

Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40