Full Body Burn

Sep 23rd, 2013

Category: Competitor

Full Body Burn

Brownie & Maze man

Brownie & Maze man

Reminder: This is the beginning of our deload phase so moving forward please do NOT scale up the movements or the weights. Instead go faster!

Warm Up
Row 500
Run 400

Skill
Spend 20 minutes working on Handstand walks, freestanding handstands, Freestanding HSPUS, working on kipping HSPU’s, deficit, ring HSPU’s, etc..

Strength – 20 minutes
Overhead Squat
3-3-3-3-3

After each set perform a legless rope climb. If you can do a legless try an l-sit rope climb each time – start seated on the ground if it is easy.

2011 Regional WOD #1 – 15 minute cap
Run 1k
30 HSPU’s
Row 1k

DISCUSSION 20 Comments

  1. Manny Rodriguez 09/24/2013 at 1:04 pm

    W/U done
    Ohs 135 working on techinique
    Wod 14:58 rx

  2. Manny Rodriguez 09/24/2013 at 1:04 pm

    W/U done
    Ohs 135 working on techinique
    Wod 14:58 rx

  3. biscoe 09/24/2013 at 1:04 am

    ohs: 215#
    wod: 14:03 rx

    deloading all over the place this week…watch out

  4. biscoe 09/24/2013 at 1:04 am

    ohs: 215#
    wod: 14:03 rx

    deloading all over the place this week…watch out

  5. Petra 09/23/2013 at 6:49 pm

    Warm up: done
    Worked on deficit HSPU. I need to get over my fear of the parallettes.
    OHS: 95#
    WOD: 13:05 RX

  6. Petra 09/23/2013 at 6:49 pm

    Warm up: done
    Worked on deficit HSPU. I need to get over my fear of the parallettes.
    OHS: 95#
    WOD: 13:05 RX

  7. Petra 09/23/2013 at 6:23 pm

    Warm up: done
    Worked on deficit HSPU. Need to get over my fear of the parallettes.
    OHS: 95#.
    WOD: 13:05 RX

  8. Petra 09/23/2013 at 6:23 pm

    Warm up: done
    Worked on deficit HSPU. Need to get over my fear of the parallettes.
    OHS: 95#.
    WOD: 13:05 RX

  9. KA 09/23/2013 at 5:56 pm

    Warm-up: done
    Worked on kipping hspus and handstand holds.

    OHS: 115#, PR. This was my old one rep max. I did 3 x legless rope climbs.

    Wod: 15:47 with 2 loops for the run. First workout with doing all kipping hspus and no modifications.

  10. KA 09/23/2013 at 5:56 pm

    Warm-up: done
    Worked on kipping hspus and handstand holds.

    OHS: 115#, PR. This was my old one rep max. I did 3 x legless rope climbs.

    Wod: 15:47 with 2 loops for the run. First workout with doing all kipping hspus and no modifications.

  11. Gillian 09/23/2013 at 4:45 pm

    Warm up:done
    Worked on deficit hspus and handstand walks. I have a terrible time committing to walking forward!
    Ohs: 70# :/
    Wod: 8:30 rx

  12. Gillian 09/23/2013 at 4:45 pm

    Warm up:done
    Worked on deficit hspus and handstand walks. I have a terrible time committing to walking forward!
    Ohs: 70# :/
    Wod: 8:30 rx

  13. JonesMike 09/23/2013 at 4:28 pm

    Anyone else have a Facebook ad shot at CFS… Made my day

  14. JonesMike 09/23/2013 at 4:28 pm

    Anyone else have a Facebook ad shot at CFS… Made my day

  15. Kara 09/23/2013 at 4:21 pm

    warm up: done
    worked on kipping hspu
    OHS: 3 x 95#
    Wod: 15:39 moved to bands for hspu

  16. Kara 09/23/2013 at 4:21 pm

    warm up: done
    worked on kipping hspu
    OHS: 3 x 95#
    Wod: 15:39 moved to bands for hspu

  17. Michael McGuire 09/23/2013 at 3:29 pm

    Anyone going in around 4 to knock this bad boy out?

  18. Michael McGuire 09/23/2013 at 3:29 pm

    Anyone going in around 4 to knock this bad boy out?

  19. crossfitsouthie 09/23/2013 at 1:42 pm

    MazeMan – back in the house, back in action

  20. crossfitsouthie 09/23/2013 at 1:42 pm

    MazeMan – back in the house, back in action