Wednesday 7/13 – CompetitorWOD

  • July 13, 2016
  • By :
Sprints
Sprints

Warm-up
Row 12/10 Calories
20 Shoulder Taps
Row 12/10 Calories
10 Air squats using wall or pole
Row 12/10 Calories
15/10 Strict pull ups

Mobilize overhead position, warm up HSPU

Gymnastics
Death by Strict HSPU immediately into Death by Kipping HSPU
On the first minute do 1 strict hspu, 2 on the second…. Once you can’t complete them strict, continue the count by kipping until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don’t need to be unbroken.)
…If you are really good at strict handstand push-ups start on rep 4.

-WOD credit comptrain

Strength
Back Squat
10-10-10

WOD
5 Rounds
18/16 Calorie Row
12 Pistols
6/4 Muscle-ups

Open- 3/2 Muscle-ups

7 Comments

  • Shea

    07/14/2016 @ 1:03 pm

    HSPU: 4-10, kipping practice after
    BS: 275, 315, 335
    WOD: 13:55 rx

  • Chad Michael

    07/14/2016 @ 1:15 am

    SHSPU: 1-8 strict, min 9: 5 strict+4 kipping, min 10: 10 kipping
    BS: 245 across
    WOD: 14:07 Open

  • Brendan Cottam

    07/13/2016 @ 11:51 pm

    Hspus: 10 strict, 11+6 kipping
    BS: 265, 275, 285
    WOD: 17:30 rx

  • Tom Kuchenreuther

    07/13/2016 @ 11:22 pm

    HSPU: 4,5,6,7,8,9,9 strict 11,12 kipping
    Squat: 225-245-265
    WOD: 14:28 open

  • Ben Brauer

    07/13/2016 @ 5:32 pm

    HSPU: 6 strict, 10 kipping
    Squat: 305
    WOD: 15:30 open

  • Morgan

    07/13/2016 @ 1:54 pm

    HSPU – 7
    squat- 155-175-195
    wod: 15:17 open

  • Marc Piccuirro

    07/13/2016 @ 11:35 am

    HSPU: started at 4 got through 13 strict then 16 kipping
    Squat: 255-275-300
    WOD: 6:20 3 rounds. Didn’t read the board

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