WOD
21-15-9
Back Squat (155/105)
Deficit Handstand Push Up (2×45/45)
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BARBELL CLUB
Dumbbell Walking Lunge For Weight (length of turf)
10 Dumbbell Presses
Weighted Side Lunges
4×10 reps
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Scott W
21-15-9
Back Squat (155/105)
Deficit Handstand Push Up (2×45/45)
Dumbbell Walking Lunge For Weight (length of turf)
10 Dumbbell Presses
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8:41 70# KHSPU, 135# heavy single back squat
5 hspus left at the 16 minute mark rx
9:26. 95# khspu after first set. 155
8:20 – 55#, knee HSPU off the bench
110# heavy single back squat
6:32 70# knee HSPU, 125# back squat
15:59 rx , 315#
6:28 155# FS/ GHD
9:34, 55#, KHSPUs from box, back squat 110#
15:00 rx. 315#
6:28 modified [135#, pull-ups]. i did yesterday’s workout up in VT and subbed HSPU for the pull ups so we reverse] it for today given that my shoulders are cooked. squats felt good – could have gone heavier. 225# [PR]
Congrats on the PR!
15:32 – 25# plate for hspu. 1 rm 175, failed185 which would have been a pr
Practiced the Masters Comp WOD #2 for this weekend.
Glad I know how it feels. Need to find another gear this weekend.
7:19- (75# /Knees HSPU) 125#
10:24rx
Cash out- 235#
6:54, 55#, KHSPU / 105# back squat. Focused on learning the movement and preserved legs to run this weekend.
11:05 135# 12/9/6 Strict HSPU’s 245# back squat
9:19 105# BS/9,6,3 10# -HSPU (135#)
Barbell Club = ouch!
18:40 105# Unbroken BS and 10# plate for KHSPU.
Thank you Mel for letting me keep going after the time cap. Those HSPU were getting frustrating!!
165# heavy BS
24:19 – 105# bs and HSPU Kipping with one mat. Such a struggle but glad I finished. HSPU need lots of practice.
Cash out- 205#