Amy showing a scaled down version of handstand push ups.SWOD: Hand Stand Holds 3 x max time (2 min rest)
Metcon: Three rounds for time of:
115/ 85 lbs Sumo Deadlift High Pulls, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Spend some time during your warm up going over gymanstics movements; kipping, rolls, rings,...."pirouettes" (Mike and Doug!). Then hit 3 sets of handstand holds with 2 minutes rest in between.
For the metcon, review sumo deadlift high pulls and find out what weight you used last and the number of reps you did. If you can't do the prescribed weight, use your previous scores to estimate what weight you should use.
Post times to comments.
SWOD: Handstand Hold-1:27 PR!
ReplyDeleteMetcon: 3 rounds in 5:54 of:
10 Sumo Deadlift High Pulls-55lbs
200 yard Shuddle Sprint
1:46, 1:45, and 1:14 handstand hold
ReplyDeletethen a 4:14 metcon
SWOD: Handstand Hold-1:20
ReplyDeleteMetcon: 3 rounds in 5:13 of:
10 Sumo Deadlift High Pulls- 65lbs
200 yard Shuddle Sprint
Handstand hold 1:17 (PR)
ReplyDeletewod: 6:35
Not bad for a friday but have some work to do
Handstand holds: 1:28 PR
ReplyDelete65 lbs sumo deadlift high pulls-10
200 yard shuttle sprint
6:10
TGIF!!
handstand holds: 27 sec, 31 sec, 27 sec
ReplyDelete65lbs
200 yard shuttle run
5:42
SWOD: 47s,23s,30s Handstand holds
ReplyDeleteMETCON: 5:02 RX'd
Handstand holds: 1:09, 0:50 on parallettes
ReplyDeleteMetcon: 5:09 (65# sumo dead lift high pulls)
SWOD: Handstand Hold Max 1:58 PR
ReplyDelete(Beat that Doug!)
METCON: 5:42 RX
Mega sore from yesterday!
48 seconds doing box handstand
ReplyDeleteMETCON: 5:15 65# Sumo Deadlift
Sorry Craig couldn't make it, Grandma asked about him at breakfast. Kyle and Brad did awesome, go guys...
SWOD: Headstand Hold: 44 sec
ReplyDeleteMetcon: 4:05 65lb Sumo Deadlift
Thom I'm gonna beat that today buddy!
ReplyDeleteswod: 58 secs
ReplyDeletemetcon: 5:34 115lbs
Thanks for letting my hit a couple workouts with you guys. I love the crossfit community!! See you in the morning and i'll be ready to shoot some video for your website.
Happy Friday everyone!!!
ReplyDeleteSWOD: handstand holds 1:24 PR!!
Metcon: 8:24 sumo deadlift high pulls w/85lb as Rx'd Woo Hoo :)
Two mile warmup run
ReplyDeleteHSPUs'. 1:23,1:26,1:11
MetCon: 7:48 RXd
Two mile cool down run.
(Compound to Roscoe Marvick St=2mi)
I know you can, Bob
ReplyDeleteSWOD: Handstand holds - 30 sec, 30 sec, 30 sec...i'm just happy about getting into the handstand without any help or modification.
ReplyDeleteMETCON: 3 rounds of:
10 SUMO Deadlift High Pulls 115lbs rx
200 yd shuttle sprints
7:26
My hat is off to Thom, its not easy for guys like us 200 + to keep a hand stand. But I did it.
ReplyDeleteSWOD: 1:59 (was muttering in my head gotta beat Thom, so thanks Thom for the motivation to stay up when my body wanted to drop !!!!!), 1:30, :45(tried doing a one arm hand stand, failed)
Metcon: RX @ 7:36
crossfit recovery wod:
ReplyDeletea/m situp,front squat w/2-26 lb. Kb, KB Swing @35 lb.,ring pushups,back fly with band, Double kettlebell cleans w/2-26 lb. kb one warm up round then 3 rounds x15 of each, except amsu were x20, followed by 1x50 at the end. In the garage..alone but motivated:)
Handstand Hold: 1:45 (PR)
ReplyDeleteMetcon: 7:27 I think (65lbs)
Did the metcon with 10 lbs more this time. I want to be able to say "as Rx'd." I have never said that before...but it is coming.
SWOD: Handstand Hold 1:00 (PR)
ReplyDeleteMETCON: 4:22 (Rx)
Thom my good man,,beat what, where ,when...wahooey! Great time by the way..Ill play to yours strengths if you play to mine:)
ReplyDeleteSwod :34. Blah!!
ReplyDeleteWod 4:58 @ 65#
WOD: Football Xfit: 10:10 @ 135 lbs.
ReplyDelete9 clean and jerks
1 Gasser
6 clean and jerks
1/2 Gasser
3 clean and jerks
1/4 Gasser
SWOD: 1:00, 1:00, 1:00 (PR)
ReplyDeleteMETCON: 6:54 @ 65#