Ken, Malcomb, Sarah, Beth, Alex, John at the Spartan mud fest!
Warm-up
Coach’s choice
WOD prep
Handstand Pushup and rope climb practice.
WOD Mainsite 7/31/17
4 rounds for time of:
500-meter row
15 handstand push-ups on parallettes.
1 rope climb “double-up”
*“Double up” is two round trips from seated with only “touch and go” between ascents.
Scaling this WOD
Push the pace on the rower. Find a variation of the handstand push-ups and rope climbs that challenge upper-body gymnastics strength. If you can complete 10 unbroken parallette handstand push ups, start the workout as-prescribed. If at any point you cannot do 2 unbroken reps on parallettes, finish the workout with regular handstand push-ups.
Option 2:
4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb, 15-ft. rope(Legless if capable)
Start each rope climb from a seated position.
Do as many handstand push-ups as possible in 2 sets. If you do not finish 15 reps, complete the round using push-ups. If you can complete 1 legless rope climb during your warm-up, challenge yourself with the rope-climb double-ups.
Option 3:
3 rounds for time of:
500-meter row
15 Box or pike handstand push-ups.
3 Rope pulls
Select a hand and foot position for the box or pike push-ups that allows them to be completed in 3 sets or less. Placing the hands closer to the box or feet will make the movement more difficult. Use the legs as much as necessary during the rope pulls. Rest as little as possible on the floor between reps.
Post WOD
Roll Out for 4 Mins
Lots of interesting work this morning. I tried the parallette HSPU in warm ups but couldn’t get out of the hole. Did reg HSPU during WOD.
21:39
9 HSPU
2 touch and go rope climbs (as soon as feet touched floor right back up…no rest). That was a really good scale!
26:00
15 hspu (no parallettes)
2 rope climbs (no sitting, no touch and go!)
Thanks for your patience while I refused to get RIGHT BACK on those 2nd rope climbs, CJ! Fun cozy 5:30 class of 3!
19:54
10 HSPU no paralettes
2 touch and go rope climbs
Should have gone with the full 15 HSPU’s but was nervous at the start that I’d lose them mid WOD.
19:09
10 HSPU
1 Rope Climb from floor + 1 rope pull each round.
19:58
15 box HSPU
1 rope climb starting from the floor. First time using the 15 ft rope… the view is very different up there!!!
You killed it today! Nice work!
23:38
Strict HSPU
The Nasty Girls @ Maniac Crossfit
3 rounds for time
50 air-squats
7 ring muscle ups
10 hang power cleans (135/95)
9:58
#75
Burpee-pull-ups
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