Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Push Press
B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders
Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Push Press
B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders
A. 90 kgs Push Press 1RM
B. 12 Rounds + 12 reps (Unbroken)
A. 105kg (not a good day)
B.7 rounds and 4 reps
A. 265
B. 8 rounds with DB’s subbed for HSPU’s.
Great job, Todd!
235lbs…no jerk
6 rounds 15min…neck started hurting
What’s up with the neck? From HSPU?
A. 115# not a PR. Hurt my right shoulder during 15.4, and I am trying to nurse it back slowly.
B. 9 rounds + 7 reps. Did seated DB press with 20# in each hand for the SHSPU. Everything else Rx’d.
Also, I am 20 weeks pregnant. I have been following the programming for a little over 2 weeks now and really enjoy it. Hope to continue as long as possible.
Congrats on the baby! Is this your first? As you get further along, let me know if you need ideas for modifications.
Thanks Michele. This is actually my third. I ran a lot with my first and did some CrossFit with my second but not nearly as much as I would have liked. I will definitely need ideas as it gets further along for modifications!
A. 240 – 5 away from my old PR kept trying for 250 but no good after 3 attempts
B. 7+18 – double unders are getting better every time !
C. Handstand practice/ single arm kettlebell balance presses
Great day! Especially on those double-unders!
A. 190#, PR but questionable lock-out overhead
B. 6 + 4
non-Rx because I kipped the HSPU (but didn’t use an ab mat). Reps were pretty sloppy overall though. Partially due to my weakness at this movement and my shoulders were tired from PP. Frustrating but trying to get better at HSPU.
On a workout like this – long duration, shorter rep range & strict gymnastics focus – you might consider doing negatives for the HSPU.
A. 185#, 10# PR. Felt like I had more in the tank, but my dip and drive felt off.
B. 7+1 Rx
A 10# PR is great!
Pr
A. 225# PR. Felt real solid on these. Glad to finally hit 2 plates.
B. 5 rounds in under 13 mins. Had to leave mid-WOD. Strict HSPU with one mat to save my neck.
Two plates and PR stars!
PR
A. 148 push press
B. 7 rounds – sub seated dumbbell press at 30-35 # for hspus
Awesome job!
A. 60 kg push press – new PR 🙂
B. 8 rounds + 2 hspu
did kipping hspu + 15 double unders with 2 singles inbetween. would it have been better to do negatives instead of kippings?
P to the R! Negatives or kipping? Probably negatives here since it is a longer workout and one of our focuses right now is strict gymnastics.
BOOM
Back squat and shoulders press 5×5
B. Odette 4 rounds and 6 reps, she did floor press with 15 lbs and double unders (one DU after two single) she is making progress
Joan RX 11 rounds and 12 reps, maintained a good pace with a good rest between stations to go unbroken, that was my goal unbroken on all stations, traps are on fire, it was a good pace wod
I don’t like you on HSPU days. Just sayin.
Hahaha am only 5’8 165 if am not good at hspu I might as well quit now….Should have done more but didnt go all out like I should, saving my oxygen
Holy smokes! Great job! And yay for Odette’s double-under progress!
11 rounds!!!! Stud!!! Nice work
A. 225…20# PR (I knew I would get a PR since I got 205X3 last week)
B. 14 + 27 RX. Everything UB.
Solid. Impressive B.
Thank you sir! Not so bad yourself! This METCON was pretty much made for me.
20#s?! Incredible!! Super good!
Whoooo!!!! 14 rounds is banging it out!!!! That is is amazing.
Nice work on PR
A. 267.. 20#pr
B. 8 rounds, hspus ub, broke double unders into 20 and 10 to get a quick breath except last round unbroken
Great job!
A. PP to 205 (PR)
B. Scaled — 8 (or 9?) rds +1…I completely lost count.
HSPU strict from the floor for 2 rds. Then scaled to 1 ab-mat to keep things moving. Huge difference that 2-3″ of ROM makes. Was going to scale further to wall walks if needed, but never came to that.
PR
Ha, I’m a dummy. I was even writing down rounds but 1/2 way through I zonked and missed a couple. So I ask my partner who matched me rep for rep and he says “I have no idea, I wasn’t counting”. 95% sure it was 8+.
I use the regular clock from iphone and press lap every time I do a round, good way to take a break and I suck at counting
You can always scale to seated DB shoulder press or even negatives in a longer workout like this one.
Ah, but it’s not the same! Worked out well for the METCON. Need to do some full ROM (or deficit) skill work more regularly so I can be a HSPU ninja like Joan.
First workout back after a cold. Took it easy-ish. Just good to be back.
A. 160#
B. 3 rounds of 6 HSPU, 12 KB swings, 30 DUs. Untimed.
Nice! Move with a purpose is always advisable!
Welcome back!
A. strict press to 165#
B. kipping HSPU, the rest rx… 5+4
Nice work Kyle!
Nice press!!
A. 15 lb pr today at 180! Wobbly but stabilized and will take it. This follows my previous 1 RM for my 3 RM last week at 165.
B. 7 rounds + 40 Rx (strong rounds on the Strict Handstand Push-Up’s).
PR
Thanks Jeremy! Love the community on this site.
That’s a HUGE PR! Congrats!
A- 175#…. From the ground
B- 6 rounds + 13 reps. Went strict HSPU which burnt me out pretty quick.
Great job, Brad!
From the ground, a little clean action in there too! Nice.
Going from DU to HSPU really seemed to be taxing. At least for me they were!
Yeah buddy!
Last question for today, I promise! Is the performance programming on a cycle? if so what is the focus and where are we on this current cycle? How long do the cycles tend to be?
We just started a new 12-week cycle for both Performance and Fitness last Monday. The focus is single-leg movements, posterior chair development, and strict gymnastics. We will be alternating between front squat and back squat each week for the other leg day.