WOD
“Winds”
8-16-24-32-24-16-8 Wall Balls
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Handstand Push Ups
Weight: 20/14
8-16-24-32-24-16-8 Wall Balls
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Abmat Handstand Push Ups
Weight: 14/10
4-8-12-16-12-8-4 Wall Balls
2-4-6-8-6-4-2 Shuttle Runs
4-8-12-16-12-8-4 DB Press
Weight: 10/6
WOD GUIDANCE & GOALS
Today’s workout is inspired by this year’s (2022) Individual Qualifier, but instead of rope climbs we’re doing handstand push ups. Keep the wall balls unbroken for as long as possible. If/When you have to break, get more than half accomplished before resting. One rep of the shuttle is 25′ down and back (50′ counts as 1 rep), so 4 reps is 4 laps or 8 lengths. Run/Jog the shuttles, so you’re ready for the handstand push ups. The handstand push ups are kipping, and like the wall balls should be done unbroken until you have to split them into two sets. Time your breaks (:05) so you’re not spending a ton of time standing around. Target 20 minutes.
Post Time to Comments.
HOME WOD
8-16-24-32-24-16-8 Squats
4-8-12-16-12-8-4 Shuttle Runs
8-16-24-32-24-16-8 Push Ups
ENDURANCE
Rest
260 MCx
Holy guacamole.
27:40
14#
Rx reps for wb and shuttle
Hspu: 8-12-16-12-12-8-8 definitely 4x as many hspu than I’ve ever done. Combined. Thanks for the motivation Mel! And newt!
Nope. Last round of hspu was 5.
5+24 1/2 HSPU with 2 ab mats
16:25, 1/2 reps 8# WB, BHSPUs
26:08 1/2 reps HSPU
26:12 20# / runs / 1/2 for
Reps hspu
260 MCx @ 25:00 Cap
21:14 Scaled:
4-8-12-16-12-8-4
12# wallball
inverted push ups
20:38. Mcx except 1/2 bpu
246 – 14# mb / bike / MCx hspu
5 rounds — 14# wb 4/8/10/12/10/8/4 hspu reps (kip to floor) , though I only made it through the 5th round (10 on the way down) at the cap.
24:57- 1/2 reps HSPU w/ 1 ab mat
286 (2 hspus in rd of 16) at 25 min cap – wrote wrong score on whiteboard. way too much math today.
19:37 regular push ups