“Nutts”

Scott
Scott

Warm-up
50 Double Unders
10 Strict Pull-ups
15 Good Mornings
20 Medicine Ball front squats

-Spend 5 minutes stretching the quads and getting the shoulders ready for the hspus

Skill
-Strict Handstand Push-ups
-Ring Handstand Push-ups
-Band Resisted HSPUs

Gymnastics
EMOM 7
5 Reps of HSPUs depending on your level
-Ring
-Parallette
-Strict
-Kipping

WOD
“Nutts” 10 Handstand push-ups
15 Deadlifts (250,165)
25 Box jumps, 30,24
50 Pull-ups
100 Wallball shots, 20,14
200 Double-unders
Run 400 meters with a 45,25lb plates

4 Comments

  • Rachel 'Goose'

    07/18/2014 @ 4:35 pm

    Kip deficit (missed last 2 rnds but finished all reps)/ 18:08? (…and jump rope broke twice :/)

  • alden

    07/16/2014 @ 1:31 pm

    yet another good wod. Keep them coming!
    strict hspu
    wod 20:41

  • Mike Quigley

    07/16/2014 @ 12:08 pm

    EMOM:
    5 kipping for the fist 6 minutes. 3 kipping in minute 7.
    WOD:
    23:38 RX. that was a good one….was feeling great until the middle of those wall balls, it was like hitting a brick wall.
    Brownie is going to be Biscoe’s stunt double until the thumb heals up – Brownie, you better get that DL up to 500# quick.

  • Mike Brown

    07/16/2014 @ 11:15 am

    EMOM:
    2 strict, 3 kip first 3 sets – then shoulders died and did 4 sets of 5 kip

    WOD:
    27:57 RX (Walked 400 meters and the wall-balls never ended. 10 sets of 10)

    back in the A.M for a couple of weeks so I can study for the CPA after work.

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