warm up
50 double unders
pvc x 12:
- deadlift
- front squat
- push press
2rnds of:
- wall ball shots @ 20#
- burpees
workout
1-2-3-4-5-6-7-8-9-10 of:
deadlift @ 140% bodyweight
handstand push ups (nose to ground)
10-9-8-7-6-5-4-3-2-1 of:
thrusters @ 60% bodyweight
pull ups (chest 2 bar)
no rest in between. post total time.
name. bodywt. mod. time
ReplyDeleteguy. 175. rx (245dl/105thruster). 55:45
josh. 185. mod hspu. 53:36
dustin. 165. mod hspu. 44:50
jv. 117. rx. 20:45
steve c. 203. rx (280dl/120thruster). 28:14
caleb. 155. rx (225/95). 23:28
miguel. 200. 1-10 only @ 205dl. 29:14
lisa. 115. rx (115/55 mod hspu). 17:34
angela. 169. 170/75 mod hspu jpu. 39:13
beegees. 204. 225/125 mod hspu. 48:42
blake. 185. rx (260/115). 28:24
dr j. 180. rx (255/105). 26:10
luis. 135. 185/75. 45:06
travis. 203. 1-10 only @ 200dl mod hspu. 21:10
ryan w. 200. 280/120 mod hspu. 1:10::40
mo. 222. 305/135 mod hspu. 40:11
lorena. 128. 1-10 only @ 140dl mod hspu. 39:41
power endurance...what a nice way to put it.
scale the load as necessary but keep it close to the prescribed percentages.
modify the hspu either w/ feet elevated and hips high/vertical over shoulders or use the resistance bands. which ever way you choose, ensure nose to ground and elbows lock out at the top.
get your chest to bar on the pull ups. if it doesn't touch, it doesn't count. modify to jumping pull ups if necessary.
Just started your WODs this week, thanks!!!
ReplyDeleteBill. 180. rx(252/107). 34:08
Matt Baird-CF Daytona- 4.7.09- 180.rx +10 on Thruster(255/115).23:38... I didnt get my WOD from Robb until after I trained. I went searching and found this..Solid WOD guys.
ReplyDeleteThat was a great WOD. I frequently check your website due to the kickass workouts you post.
ReplyDeleteMy buddy and I "competed" in this one today for bragging rights.
We used 275#DL,115#Thruster.
My time: 22:48
Matt: 20:04