NEWS
- MONDAY 10/9 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“It’s Friday Yeah”
27-21-15-9
Handstand Push Ups
Toes to Bar
50 Double Unders
21-15-9
Abmat Handstand Push Ups
Knee Ups
15 Attempts
21-15-9
Seated DB Press
V-Ups
75 Single Unders
WOD GUIDANCE & GOALS
For the handstand push ups AND toes to bar, break sets into thirds from the very start of the workout to save your shoulder, grip and hip flexors. The set of 27 hspu will take around 2 minutes, same with the set of 27 toes to bar. The sets of 21 rep will take around :90 each, the sets of 15 around :60 each, and the 9 reps around :30. Every set of dubs should take :60 or less. Target 14-17 minutes.
Post Time to Comments.
12:27 Start at 21 PU, 2 ab mats, 30 dubs
15:30 – abmat hspu, t2b, 30 dubs
14:37 Mcx
17:? (forgot)
All the mods…
20# seated db presses
SL v-ups
75 singles
18:27
Single arm DB press 15#
Single side plank pull throughs 20#
15 ball slams
18:46 MCx
13:27
21/15/9 HSPU (rounds of 21 and 15 to abmat, round of 9 to the floor)
27/21/15/9 v-ups
50 dubs (1st round unbroken)
sorry — tuck-ups, not v-ups
19:17 mcx
Got hung up in round of 15 hspu down to singles ooof
18:22 MC [1ab+10# plate, not all TTB to standard]
Not 100% today but glad I checked in
21-15-9 15:11
Bench Handstand Push Ups
Knee Ups
15 SUSUDUDUs/Attempts
17:43. 27-21-15-9. 25# DB press / V Ups / TtB attempts / 200 meters skiing machine