handstand pushup

Monday 6.15.2015

wodSTRENGTH10 x 3 Floor Press @55%

 

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 Burpee Pull-Ups *1 min Rest*

Finisher 100 Banded Pushdown 3 x 2 min Plank

 

COMPETITION 3 x ME Strict HSPU 3 x ME Ring Dip (No kip)

 

Wednesday 6.10.2015

wodSTRENGTH5RM Close Grip Bench

CONDITIONING 10 Rounds (Partners alternate rounds): 90 seconds 250m/200m Row ME Pull-Ups *Score is Pull-Ups

Finisher 3 x 15 Barbell Seated Clean and Press 45/35 3 x ME Ring Push Up

COMPETITION 3 Rounds: 10 HSPUs 5 Muscle Ups

4 x 25 Band Pull Aparts

Monday 6.1.2015

wodSTRENGTH/SKILLA. 3 RM Bench Press B. 2 x ME Close Grip @50% of above

CONDITIONING 10 min AMRAP: 20 Med Ball Thrusters 20/14 400m Run

Finisher 3 x 90 sec Plank

COMPETITION 3 x 45 sec DB Tricep Ext. 3 x ME Strict HSPU 3 x ME Strict Pull-Up

Wednesday 4.22.2015

wodSTRENGTHA. 15 min to find 3RM Bench Press with Axle or Fat Grip B. 3 x ME Body Rows

CONDITIONING For Reps/Cals: 3 min Row for Cal 3 min HR Push Ups 3 min Row for Cal 3 min HR Push Ups

Finisher 3 x ME DB Bench 3 x ME V Ups

COMPETITION 3 x ME Strict Pull-Ups 20 HSPU

Saturday 3.21.2015

wod CONDITIONING CrossFit Open 15.4

8 Minute AMRAP: 3 Handstand Push-Ups 3 Cleans 185/125 6 Handstand Push-Ups 3 Cleans 9 Handstand Push-Ups 3 Cleans 12 Handstand Push-Ups 6 Cleans 15 Handstand Push-Ups 6 Cleans 18 Handstand Push-Ups 6 Cleans 21 Handstand Push-Ups 9 Cleans Etc., following same pattern 

Wednesday 2.18.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 65% (change grips each set:  close, middle, wide) B. 3 x 12 Pull-Ups

CONDITIONING 5 Rounds: 5 Burpees 15 Push Ups 20 Double Unders

Finisher 30 Knee 2 Elbow

COMPETITION 5 min AMRAP: 3 CTB Pull-Up 3 HSPU

Saturday 1.31.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

CONDITIONING 20 min Partner AMRAP: 2 HSPU (strict) 4 Pull-Ups 8 American KB Swings 53/35

*Each partner must complete one full round while the other rests.

Wednesday 12.17.2014

wodSTRENGTHA. 9 x 3 Floor Press @ 60% B. 3 x ME Barbell Body Row

CONDITIONING 13 min AMRAP: 5 Pull-Ups 10 1-Arm DB Strict Press (10 per side) 200m Sprint

Finisher 40 Toe 2 Bar

COMPETITION *Chest to bar in WOD 5 min AMRAP: 2 Bar MU 3 Strict HSPU 4 Box Jump 30/24 

Monday 11.10.2014

wodSTRENGTHA. 10 min EMOM:  6 Alternating DB Jerks (6 per side) B. 100 Pull aparts

CONDITIONING 6 min AMRAP: DB Man Makers https://www.youtube.com/watch?v=iMNnvhg1JcM

Finisher 3 x 90 sec Plank Rest as needed

COMPETITION 3 x 3 Muscle up + 2 Ring dips 30 HSPU

Friday 10.24.2014

wodSTRENGTHA. 10 min EMOM:  3 Deadlifts at 50% B. 3 x 25 Russian KB Swing

CONDITIONING 7 min AMRAP: 7 Wall Balls 20/14 7 Burpees

Finisher 3 x 15 Back Extension

COMPETITION HSPU 3 x 10 (strict if possible) 50 Triple Unders

Monday 10.6.2014

wodSTRENGTHA. 3 Front Squats- Every 90 Sec @ 70% for 8 Sets B. 3 x 20 Box Jumps 24/20

CONDITIONING 9 Min AMRAP: 20 Wall Balls 20/14 40 Double Unders

Finisher 50 v-up

COMPETITION 3 x 5 Thrusters @ 135/95 3 x 7 HSPU (strict if possible)