May 23, 2004
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post rounds and fractions of rounds completed to comments.
Split clean - a wonderful test of agility and balance.
Posted by lauren at May 23, 2004 6:56 PM
Coach, if this WOD is unnamed...I'd like to suggest a few ie. Bruinhilda, Aitlla the none( are easy). Hades, Thanatopsis,Hypoxia and Hope... The 1st set of 95# push presses were slow so I changed to 75# thereafter & it really didnt speed things up much after the 135 BPs...anyway 5 complete evolutions in 20:11 Good luck guys!
Completed the session as set out. Managed five complete sets in 19:15. Failed on the sixth set of HSPU - nothing left.
6 dips shy of 5 rounds - HSPUs from the floor, 55# db benches (reduced to 45# by round 3), 75# push presses (reduced to 65# by round 3) and ring dips.
I thought I could keep up the pace by reducing the weight on the benches and presses by 20ish#; that was optimistic thinking on my part. When I nearly dropped a db on my face (I haven't lost control of a db bench in 20+ years until today!), I decided another weight reduction was in order. Push presses didn't have the safety factor involved that benching did; my shoulders were just too beat to continue with 75#.
Ring dips, normally a strong lift, were a nightmare. After round one, there was no more making it look pretty. Barely below parallel and leaning on the straps, I was just trying to keep from falling off.
HSPUs were my one saving grace for today's WOD; unlike everything else, they didn't require any breaks.
Trying to squat with stiff shoulders tomorrow should be fun.
Uh oh...swim practice beforehand was a BAD idea.
All weights as designated, solid form throughout.
5 full rounds, plus a 6th round of HSPUs and Bench Press.
A lot of hurt in this one. Ring dips broken from the beginning, HSPUs after round 1. The only thing I maintained integrity on throughout was the bench. Hit a brick wall at the beginning of round 4. After five unsuccessfull attempts to push out of the bottom position for rep 1 of the HSPUs, I decided to skip to the exercises I COULD do. 'Finished' round 4 as the buzzer rang.
Well, what can one say besides, "ouch". Managed 1 set of unbroken HSPU's and 1 unbroken set on the bench. Everything else deteriorated rapidly. Bailed on HSPU's after 1st round as I realized the futility of even giving them a try. Managed to get in 4 rounds plus a 5th round of the 135lb BP and about 9 95lb push presses. Complete the remainder with last set of dips beyond the first 5 in double and singles. Looks like we found yet another area that needs improvement! God bless all of you hard working cross fitters. Thanks for the great inspiration.
3 rounds..sub one arm push ups for handstands and used 2 - 1 pod KB's for the push press
4 rounds in 14 min.
Had to go to hospital and bring my wife and new baby daughter home. Cannot think of a better reason to shorten a workout. Life is great!
Steve Congratulations! I ditched the workout today and have been swimming and running with my kids all day and can't think of anything better (plus I am abyssmal at handstand pushups).
10 dips shy of 2 rounds.
Substituted 40# DB shoulder presses for HSPUs.
Substituted 40 # DB bench presses for Bench Presses.
Push Presses more like Jerks.
Can't do HSPUs yet, so I warmed up and cooled down practicing HSPUs and pull-ups. The pull-up ROM is increasing, at least; chest-to-bar pull-ups are easier to come by.
Well, that was ugly. 4 rounds, hspu from floor, bar dips:
1) 135# bench, 35# db presses
2) 135# bench, 30# dbs
3) 115# bench, 30# dbs
4) 115# bench, 30# dbs.
Can't remember the last time I couldn't bench 135 x 10. Broke all bench sets but first; broke db presses on all but 2d set; broke dips on all sets. Yikes.
Lynne - 135# on this WOD? And you weigh how much??? Impressive. 110# nearly flattened me....you got me on this one.
2 rounds. The pain in my shoulders really slowed me down. I stopped after 2 rounds because I could no longer tell if it was "good" pain or if I was injuring myself. The presses really killed me (I know where to work harder now).
4.5 rounds. Had to drop weight towards the end.
5 rounds in 20:23. Substituted sitting dips with a 45lb plate on lap. Didn't have a dip station. Good WOD.
HSPU's were 1/2 range of motion. Dips were the time killer for me. My shoulders and tri's were so blasted I could hardly to 3 dips in a row.
Last set of dips are a real pain in the...
I couldn't lift my arms afterwards. Anyone who got 5 rounds or more has got hella good pressing ability.
Did 5 PU's instead of HSPU
used 25lb DB's for Push Press
and weight assist for all Dips
I enjoyed falling on my face a couple of times on the PU's
Used the ideal weight for the first two rounds. Failed on the third set of bench presses and had to drop down to 110#. Kept up the 95# push-p's though. I was annoyed by the adjustment but wouldn't have completed otherwise. Ring dips.
Made it through 4 rounds just in time.
Form was really getting sloppy towards the end. I was surprised at how EVERY exercise went to crap after the first round. Nothing was easy. On the plus side, I actually did HSPUs for the first time instead of begging out and doing standing DB presses.
Ryan Atkins- very impressive doing ring dips throughout.
did 10 reps 95 lb oh press
10 push ups
15 push press 85 lb