May 22, 2013

Thursday 05.23.13

21-15-9 reps of:
Deadlift (225/155)
Hand stand push ups

Post time to comments.

Coach's Notes. 
This one goes quick but don't sacrifice mechanics to get thru it.

HSPUs can be scaled by angling off the wall, piking off a box or using the bands off a pull up bar for assistance.

Training Videos.
  • Carl Paoli talks HSPU mechanics.  Again, he advocates facing the wall to avoid overextension in the back.
  • A CFJ video on Deadlift setup with KStar.  A free CFJ subscription is required to view the video.  What?  You still don't have a free CFJ account set up?  What more do you want?  Its free!


Russ Ames said...

Refer back to 27 MAR for comparison scores.

scottnkelly9901 said...

IMCF Hohenfels:

Staff Officer PT this morning; we did Team RWB's WOD for Warriors (fitting as we are the Warrior Battalion).
As 2-person team for time -
Partner 1 starts
21x Pull-ups
21x Burpees (scaled from box jumps burpees)
21x Fireman's carry back squats
21x Burpees
21x Pull-ups
Then Partner 2 executes
Then Partner 1
Then Partner 2

38:10 for me and my partner with various scaling options to include sandbag backsquats and band assist pull-ups

Good event to start off the day of our post Memorial Day Ceremony.

Russ Ames said...

9:36. Weight as Rx, but inclined off wall for PU. Probably 75-80 degrees, but no 90. Definitely helps keep intensity up, since I don't waste time losing balance and falling down.

Followed by: sausage and egg omelette and Shato dairy creamy chocolate milk.

Ross said...


8:36, scaled HSPU, it is one of my goats (I have a herd of them), today scaling was more than usual by the time I got to rd of 9, need to get this goat slain..

My WODs for next 7 week will most likely consist of hikes with the kids and some early morning Runs, family vacation time, cat h you all in a week.

Meghan Smith said...

Did yesterday's team WOD with 2 others. 17:32

Bradly Parker said...

11:24 as rx'd. Full 90° but had to break up

Jodie Kunkel said...

Time 5:07. Deadlift as Rx'd. HSPU was modified to an inverted push-up off the tall box. I then attempted to work on true HSPU with bands and bars - even then I couldn't push up. Then worked on starting from top down. So much work to do to work on the strength from the floor to halfway up.

Andy said...

Squat challenge heavy singles first (posted there), then decided to attempt Diane. 11:20 Rx.

Bad idea (was fried already) and I knew it going in but wanted to get Diane in for training value if not for best performance. Full ROM HSPU, but broken and slow.