“Nutts”
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
Kip deficit (missed last 2 rnds but finished all reps)/ 18:08? (…and jump rope broke twice :/)
yet another good wod. Keep them coming!
strict hspu
wod 20:41
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.
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.