Sep 18, 2014

Friday 14.09.19

Team WOD "Last Hand-Standing"
20min AMRAP, Teams of 2 or 3

- 15 Air Squats
- AMRAP Handstand Push Ups (Unbroken)

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: In Teams of 2 or 3, conduct a 20min AMRAP of air squats and Hand Stand Push Ups (HSPU). Everyone works concurrently during air squats, one partner executes HSPU unbroken while the other team mates rest. Once the athlete breaks HSPU (resting on anything besides hands), the team begins another round of 15 air squats each.  Once all team mates have finished their squats, another team mate heads to the wall for HSPU. When they break HSPU, team does air squats and...
  • Every team mate must do 15 air squats before anyone heads to the wall.
  • The athlete performing HSPU can be the same every time.
  • No resting on the wall on anything other than your hands.
Score: Total number of HSPU.

Scaling: Place a medicine ball underneath your air squat to assist you on the rebound.  Use abmats to reduce the depth of the HSPU (no more than 2), otherwise use a 24" box and maintain a rigid pike position throughout the HSPU.

1 comment:

Ross said...


Took sort of a different path today..

Grass Drills, stadiums, and weighted lunges w/ burpees on the minute.

Didn't do the IMCF WOD, did some banded cleans 20x @95 with double red band on each end, then worked up to 15x @ 205 clean. Finished with a few reps of bar MU, just cause I hadn't done any in a couple of weeks with my muscle pull, no pain, but still tight....