WOD
For time:
30 Handstand Pushups
50 KB Swings (1.5/1)
60 Pushups
70 Jumping Air Squats [mov]
Click on the links of both power cleans and jumping air squats to get a visual of what we're looking for (the jumping squats in the video are different only because we won't using a bar).
There is a catch to this workout. The catch lies with the handstand pushups. You are only allowed to do thirty reps if you can go full range of motion. The reps increase the more you shorten the range. Here is the breakdown:
If you only use a green plate the reps jump to 33,
yellow plate the reps are 36,
blue plate = 39 reps,
red plate = 42,
red+green = 45, and so on by three reps.
Everything else remains the same. As for pushups, we will be watching these closely. In order for the rep to count the chin and hips must touch the ground and touch simultaneously. On the way up, the chin and hips must leave the ground simultaneously as well. There will be a twenty-two minute cut-off.
Post time to comments.
The ultimate, in application of the skills developed in a CrossFit gym.
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Twenty-Three Seconds - Jon Gilson, Again Faster
At least that is how I remember it going down.
3 rds
800m run
50 GH situps
50 back extensions
about 24:30. ouch. i'm not even sure i did full 800s.
Made it through 5 Pushups, had to do 45 HSPU used red and green. The shoulders are going to be sore tomorrow. Good job everyone at 6am.
Used a green bumper for HSPU making it somewhat painful to land on when the arms failed. Good work to Greg M., Zack, JonD and the rest of the 6am class.
45 HSPU (r&g bumpers)
Made it through 50 pushups
GREAT JOB 6A.M.!!!
Maybe just a couple of reps where only my hair touched instead of my head on HSPU but I made up for it by doing KB swings all in 1 set...
ps- I hate you Tovar...cause I already know your gonna blow this time away...Ur way better at this BW stuff then me...HOLLA BACK!!!
p.s. Hate is such a strong word.
DNF
got through 36 push ups (not 46 zachr. im an idiot) with 45 hspu on green and red plates.
i am not going to be able to lift my arms tomorrow and i love it! great job nooners. sorry 6am, i couldnt do it today. if i can go into work late, i'll be there tomorrow.
let's get serious..
I don't hate....Im just jealous I guess...
Won't b able 2 watch but I'm sur Ill hear bout it...
U and Rick should go 2gether and c how bad both of u can whoop my time...
I had 2 push-ups left and the squats. I finished the 2 push-ups and thought really hard about the squats. I used a blue bumper for HSPUs so I added 9.
Great job nooners! Everyone looked good today!
Ricky says he did it in 12:20something. I barely missed him Zach. I think I took too many breaks during the kb swings.
20:52 had to do 45 HSPU. Why my ankle was shaking during pushups I have no idea, but I did try to watch my form on the pushups, but when it gets tough its hard to think of anything but getting back up! ha!
Kylie - nice work on the HSPU!!! That range of motion is awesome!
Danielle, you are a rockstar! You were working so hard during the pushups!
Great job 5:30! Tovar - YOU SUCK! :-)
DJ