Wednesday 7/13 – CompetitorWOD

Jul 13th, 2016

Category: Competitor

Wednesday 7/13 – CompetitorWOD

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

DISCUSSION 7 Comments

  1. Shea 07/14/2016 at 1:03 pm

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

  2. Chad Michael 07/14/2016 at 1:15 am

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

  3. Brendan Cottam 07/13/2016 at 11:51 pm

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

  4. Tom Kuchenreuther 07/13/2016 at 11:22 pm

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

  5. Ben Brauer 07/13/2016 at 5:32 pm

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

  6. Morgan 07/13/2016 at 1:54 pm

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

  7. Marc Piccuirro 07/13/2016 at 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