WOD:
Heave Over-Head Squat: 5-5-3-3
Then 21-15-9:
| rxd | intermediate | scaled |
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RESULTS:
bar, 65#, 75#, 95#, 115# (x3), 125# (x3), 145# (x1)
11:41, scaled
(95# and HSPU from box)
HSPU
All posts tagged HSPU
WOD:
As a team of 4, you have 15 min to complete:
28-20-12:
- 225# deadlift
- Handstand push-up
40-50-60:
- Commando push-ups
- Air squat
Max rep thrusters (95#) = scrore
Only two people working at a time.
RESULTS:
110 thrusters
The class was pretty fun, we started off with some Frisbee golf w/ a burpee penalty for missing. Then moved onto dodgeball w/ burpee, push-up, or v-up penalties. And that was just the warm up. Needless to say I got a few of my 110 burpees out of the way. Oh and I did attempt the HSPU against the wall and managed to kinda get them. I’m pretty sure I didn’t get full range of motion, but I’m alot closer than I was.
WOD: “Nate”
As many rounds as possible in 20 minutes of:
- 2 Muscle Ups
- 4 Hand Stand Push Ups
- 8 KB swings @ 2 pood
RESULTS:
10 rounds + 4 HSPU & 8 KB Swings
Subs:
- MU = Mix of MU, MU attempts, and jumping MU
- HSPU = HSPU off a tall box
- KB Swings @ 1.5 pood
So tonight I got my 2nd, 3rd, … 8th muscle-up! I hadn’t tried one since I got my first, so I was extremely happy. During the goals seminar last weekend, I thought about putting “getting my 2nd muscle-up” as a seven day goal. But I think now want to do something more like “get three consecutive muscle-ups without letting go of the rings” as month long goal.
I did 2 muscle-ups before the workout in the warm-up, and then about 6 during the workout. Most of the time I’d get the first one, but not second. After a two rounds of attempts without getting any, I moved to the jumping sub. I practiced some HSPUs during the warm-up, but still can’t really get them consistently or at fast rate, so I stuck with the sub off the box the entire time. For the KB Swings, I did try 2 pood for 1 round and still have issue… between not being able to control it and feeling it slowly slip out of my hands, I went back to the 1.5 pood.
WOD:
Deadlifting Heavy but concentrating big time on our set up and maintaining proper technique
5 Rounds for time of:
- 10 Deadlift’s @ 225#’s (Pull)
- 5 Hand Stand Push Up’s (Push)
- 10 Ring Row’s (Pull)
RESULTS:
315# x 2-3 reps, 365# x 1rep
10:45 @ 185#
So for the deadlifts I thought we where suppose to go for 1 rep max, but actually they wanted us doing multiples. So I dropped from 365# back down to 315# was doing 2-3 reps. For the met-con, I scaled way down. Probably could have done 205#, but the ring rows are what got to me. So its probably good that I did what I did.
WOD:
Repeat for 4 rounds
- 30 Push Ups
- 20 Ring Dips
- 10 HSPU’s
- 1 Prowler Push
RESULTS:
25:59
So I was subbing everything but the prowler push by the end, which was the case with almost everyone. Push did 2 round normal, then 2 assisted with bands. Ring dips went right to the band assisted. HSPU where done 2 round off a box, and then just piked from the floor. This was pretty rough, as somebody else said… its kinda sucks when you can’t even lift you body off the ground for a push even with the bands!
I have to say, I was pretty well done by then. Actually after round 3 I was pretty well done.
WOD:
Muscle Up practice work
Repeat this cycle as many times as possible in 15 minutes:
- Max Push Ups without stopping
- Sprint 200 meters
- Max Pull ups without dropping off the bar
- Sprint 200 meters
- Max HSPU’s (or your sub) without stopping
- Sprint 200 meters
- Max Ring Rows without stopping
What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
Results:
Ok I sucked at this. I got two rounds + pushups, but didn’t get very high numbers on anything.
The first round of pushups was the only thing that was close to be descent. The worst was the HSPUs the second time around as I only got 2, since on the 3rd I went to deep and couldn’t push back up so it was off to run again… and did I mention I suck at running ;-) It was weird workout, as Jason pointed out, and I’m don’t think it worked well for me. He said it works if you push hard, the only problem is some of my failure points aren’t fatigue. Like with the pullups and ring rows it was the grip, and the the HSPU it was the depth. I also subbed the HSPU, doing them piked off a box.
WOD
JT
JT
21-15-9 of HSPU, ring dips, push-ups
Results
13:32
13:32
Sub: L-HSPU (feet on GHD) & ring dips w/ white band
Did 1 round with thin white band (getting 2-3 at a time) and then moved to the medium white band for the last 2 round which was a lot easier getting 4-7 at a time. Need to work on HSUP and the dips as I want to stop subbing this one (at least the dips as soon as possible).
••Ben••
(iPhone iRonick)
[UPDATE]
After the workout I attempted and actually got a HSPU! Woo Hoo!! Now I just need to work my way up to 21 of them ;-D
After the workout I attempted and actually got a HSPU! Woo Hoo!! Now I just need to work my way up to 21 of them ;-D
WOD
JT
JT
21-15-9 of HSPU, ring dips, push-ups
Results
14:58
14:58
Sub: L-HSPU (feet on GHD) & ring dips w/ red band
••Ben••
(iPhone iRonick)
15 HSPU / 1 PU, 13 HSPU / 3 PU, 11/5, 9/7, 7/9, 5/11, 13/3, 1/15
39:40 sub – bent pushup (floor) + L/knees + pull-ups
••Ben••
(iPhone iRonick)