WOD-Back Squats, Hand Stand Push-ups
December 9th, 2009 | Author: cmupilam
15-12, and 9 rep rounds of:
Back squat
Handstand push-up
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warm-up to 60-65% of your one rep max
Back squat the heaviest weight you can for 15 reps.
Do 15 HSPU.
Back squat the heaviest weight you can for 12 reps.
Do 12 HSPU.
Back squat the heaviest weight you can for 9 reps.
Do 9 HSPU.
Rest as needed
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too sick to make it in today guys… doctor’s orders… we’ll try again friday.
Back squat 85lb round 1& 2, 95lb round 3 and HSPU on the box- the combination of wods this week has made me feel like the HULK…..maybe because my arms won’t fully straighten.
Tuck Hold- 50 seconds
80-90-100 ….100 was a little tough but I got it.
tuck hold 1:00-43s-1:16
Back squat 80-85-95
HSPU on the box
15 BS @ 175
15 HSPU (broken)
12 BS @ 185
7 HSPU (broken) 5 on the box
9 BS @ 185
1 HSPU 8 on the box
tuck hold = -11 seconds
15 BS @ 210
15 HSPU 13 unbroken n 2
12 BS @ 230
12 HSPU 9 unbroken n 3
9 BS @ 255
9 HSPU 7 unbroken n 2
Need to work more on the HSPU!