21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler 3:18, Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).
Post time to comments.
Michael Giardina on today's WOD - video [wmv] [mov]
Dadi Reynir Kristleifsson on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]
Michelle Kinney on today's WOD - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
Big Dawg as Rx’d
ReplyDeleteteens and women 155-185#
The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier
Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet
women 135#
Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet
women 55-65#
Buttercups:
PVC-45# pound Deadlift
Bridged Handstand push-ups on knees
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
As a last resort you can sub heavy dumbbell presses.
Scaled WOD courtesy of BrandX
10 minute @ home WOD this morning
ReplyDelete21-15-9
Burpees
Handstand pushups
Whooowee my shoulders...!
i did 10 burpees this morning in the living room. i think i'll start doing a few of my burpees in the morning so i don't have so many to do at night. thanks to russ for the morning burpee motivation! he does all of his first thing in the a.m.! :)
ReplyDeleteMorning or night these burpees are getting annoying!
ReplyDeletethink positively russ! you're getting fitter everytime you're doing them! :)
ReplyDelete4:56
ReplyDelete135# DL, HSPU assisted
500m Row: 1:46
Inspirational Holiday Music provided by DJ Drew
haha!!!
ReplyDelete21-15-9 205lb hspu 9:34
ReplyDeletePR - cut previous time by over 50%