WOD
“Centuries”
4 Rounds
100 Meter Farmer’s Carry (70/53)
30 Handstand Push Ups
4 Rounds
100 Meter Farmer’s Carry (70/53)
30 Handstand Push Ups
15 Toes to Bar
WOD Guidance & Goals:
With two kettlebells, run/walk/shuffle 100 meters into 30 kipping handstand push ups. For the handstand push ups, start with smaller manageable sets (3-5) to save your shoulders. Scaling options for handstand push ups include; strict to abmats or dumbbell seated press. Toes to bar, do sets of 3-5 reps with small breaks in between sets. Knees up, leg lifts or v-ups, are scaling options for toes to bar. Target 15 minutes.
Post Time to Comments.
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 70%x 5 reps, 80%x 5 reps, , 85x 2 reps, 90%x 3 reps, 100%x 1 rep.
*Rest 10 minutes, then:
2) Front squat: 65%x 5 reps, 75%x 4 reps, 80%x 4 reps, 85%x 4 reps.
23:32 /15HSPU (1ab mat +5#)
Amazing work, Erin and Lisa!
3+127 at 25:00. 25# dB press
28:12 Rx
20:30
First set of hspu not all rx
“Hurry up” 🙄
19:47 60#DB/30#DB press (30,20,20,20)/knee ups
18:20, 26#, DBP bench 15#, LLs
Hbd Kevin!
19:19, 35#, seated DBP 15#, KU
Happy Birthday Kevin!
25:10 Rx
24;15 44#, 2 ab mats, TTB – mixed in some kipping swings — working on linking
3 rounds + 100m farmers Carry Rx @ time cap
22:13 60# DB/ 20 hspu per round
22:29 70# / kHSPUs (10, 8, 10, 8) / knee ups
18:53 (I think) with hspu from box and alternating ku/t2b
3+104 Rx
21:33
10 HSPU 2 abmats
Knees up/T2B
20:56
53# farmers carries; 12 hspu per round (kipping to floor); 2 rounds of t2b, 2 rounds alternating t2b/ku
HB Kevin — you made it!!
24:57 – 15 HSPU/rnd
3+122 rx
23:21 20 HSPU/rd
23:01 (70#/1 arm strict press 35#/ GHDs)
2+112 Rx
25:43 Rx
23:40? 15 hspu per round
17:08 35#/ 2AB mat/ KU
24:53 44#/1abmat +plate/TTB/KU
24:00 – 55# DB … 15 HSPU per round… holy grip…
24:45- 44#/ 1 mat + 5#
13:50 half reps for strict hspu to one mat
But there’s a catch!
I only did 8 hspu first round because I did 1/2 of 1/2 round. Oops
20:08; 70#/15 x 4 strict HSPUs/KUps
24:55 – 15HSPU counted my failures.
24:01 20 HSPU
17:36 26#/2 AbMats/Knees Up
21:23
50lb dumbbells, 15 HSPU to one mat
Getting my kips back – at least 4 in a row TTB in each round, rest single
23:03 rx plus a little extra farmers carry first round. 10/5s on both HSPUs and TTB.
23:24 10 hspu
18:50 35#, 15# ppu, alt kpu/t2b
12:33 35# KB/ 20 strict hspu
22:59
Farmer’s Carry 35#, seated DBP 20#, knee-ups