Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).
Post results to comments.
Michael Giardina and Ken Gall on today's WOD - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]
8 comments:
Usual disclaimer regarding GHD’s. If you don’t do them often sub regular sit ups in the metcon today, then add them into your warm up and cool down. Start by doing some everyday just to parallel to acclimatize yourself.
Big Dawgs:
as Rx’d
Women 1.5 pood
Pack:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps
12 Situps
Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions)
10-24 pound Kettlebell swing, 8 reps
12 Situps
Here are some ideas for HSPU progressions:
http://media.crossfit.com/kids/HandstandPushups.wmv
Scaled WOD courtesy of BrandX
6rds + 3HSPU (unbroken)
Cashed out with the last few days worth of burpees :) YAY MACIE!!!
my breakfast was watching amber and mitch do this wod followed by 13 burpees! then i went home and had some scrambled eggs.
good job to the both of them...i think this one caught mitch off guard! crossfit wods can be deceptive!
I think I might have to make this one up Saturday.
6 rounds
46 burpees,
4 rounds (hspu, 1.5 pood, 12 sit-ups)
135,140,145,150,155 ohs (yesterday)
165, 175, 185, 195, 205 fs (yesterday)
320 answered phone calls so I didn't get to finish back squats. Thanks Amber for letting me catch up.
Did 4 rounds plus 5 kb swings. Did THE WOD rx.
way to go on the RX DAVE!
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