April 3, 2014

Thursday 140403

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Post rounds completed to comments.

Enlarge image

Lorena Skelton, Workout 14.4.


CrossFit Games Update: April 2, 2014 - [video]


Celebrating Gladiators by Andrea Maria Cecil - [article]

Posted by Pukie at April 3, 2014 5:00 PM
Comments

Lorena and Craig are awesome!!!
The photographer is ok too.

Comment #1 - Posted by: Matt at April 2, 2014 6:14 PM

Be prepared y'all: you will feel those jumping alternating lunges for the next several days. Those things are powerful.

Comment #2 - Posted by: Felix at April 2, 2014 7:30 PM

I haven't been thru the comments in a while but is anyone else concerned with the programming? We seem to be in a cycle of 2 or 3 similar WODs with the same rep scheme and time domains. I'm not sure how this falls in line with the constantly varied principal. Thoughts???

Comment #3 - Posted by: Matt at April 2, 2014 7:36 PM

Not strict

4 rounds + 17 reps = 257 reps

Comment #4 - Posted by: Jalal at April 2, 2014 8:12 PM

What up crossfit nation! Haven't been on this site for a while. Been working on gaining weight. Anyway 5 rounds complete except the last lunges at 20 mins but finished that last set anyway. Focused on strict movements and I'm really beat up from this wod.
270 reps
24/5'11/177

Comment #5 - Posted by: Randy at April 2, 2014 9:28 PM

5 Rounds+17reps=317

Comment #6 - Posted by: Robertlee at April 2, 2014 9:30 PM

5Rounds+17=317 total Reps

Comment #7 - Posted by: Robertlee at April 2, 2014 9:32 PM

@ #3:
"Constantly Varied" can be interpreted to mean a number of different things. It doesn't necessarily mean that every WOD has to be completely different and unique from previous ones. Constantly varied could mean that the programming from day to day is varied, or week to week, month to month, etc. I haven't seen a timeframe prescribed to encompass that principle.

Looks to me like HQ is trying to improve their clients' work capacity in certain areas.

Comment #8 - Posted by: Randy W. at April 2, 2014 10:56 PM

5 rounds + 1 Handstand Push-up as rx'd. pretty tough but you can push through it and crank some good work out

Comment #9 - Posted by: NickR at April 3, 2014 1:16 AM

4 rounds + 10 assisted handstand push ups + 2 band assisted pullups

Comment #10 - Posted by: Dokkedahl at April 3, 2014 2:11 AM

4 rounds of kipping HSPU and PU.

Cant do a single strict HSPU, what should I do?

Comment #11 - Posted by: Tomi Krznar (M31/180/82) at April 3, 2014 3:08 AM

FIRST time doing unassisted handstand pushup more than 5 reps, and first round i managed doing the full 10 with no break and i did it 4 times!! = 240 in total , which i feel isn't too bad seeing as I've been doing Crossfit for just around 2 weeks, mainly doing my own home exercises.

Anyway, I'm super happy i managed to 4 rounds in 20 mins, but rest assured next time i will accomplish more rounds!!!

Comment #12 - Posted by: Otto 'El Crab' at April 3, 2014 3:56 AM

20 min Amrap
10 strict hspu used 1 abmat
20 strict pull ups
30 jump lunges
4 rounds 8 hspu

Comment #13 - Posted by: D.S. F 52/5'6/117 at April 3, 2014 4:04 AM

10 95# shoulder press
20 strict pull-ups
30 alt. jump lunges

3 rounds + 8 pull-ups

Comment #14 - Posted by: EricS M/33/5'10/175 at April 3, 2014 4:11 AM

used green band on the pull-ups and heel on bar on the HSPU

4 rounds + 16 pullups

Comment #15 - Posted by: ScooteR at April 3, 2014 4:13 AM

9 rds

Comment #16 - Posted by: matty b at April 3, 2014 4:13 AM

strict HSPU scaled to 1 Abmat

4 rounds + 4 pull-ups
= 254 reps

Comment #17 - Posted by: Joe Northside m/35/70"/195 at April 3, 2014 4:32 AM

I typically do strict HSPU and Pull-Ups in all of the WODs. Am I missing out on any muscle groups by always doing movements in strict form vs kipping?

Comment #18 - Posted by: Seth V at April 3, 2014 4:37 AM

@D.S. - nice job! You've done a lot of HSPU this week ;)

@Tomi Krznar - if it's a strength issue, try doing strict HSPU to Abmats or other objects to reduce the ROM

@Seth V - "Unlike the deadhang version, the kipping pullup is a full body exercise. There is no room for muscle-isolation in kipping pullup performance."

Comment #19 - Posted by: Joe Northside m/35/70"/195 at April 3, 2014 5:09 AM

@Joe N. thanks, you to. Happy for the rest day. I'm fried!

Comment #20 - Posted by: D.S. F 52/5'6/117 at April 3, 2014 5:13 AM

@ Randy W.
I totally agree.

Comment #21 - Posted by: Tonny at April 3, 2014 5:42 AM

6 rounds + 2 HSPU, scaled as:
5 strict HSPU
3 rounds of 15 strict pull-ups, 3 rnds of 15 ring rows
30 jumping lunges

Comment #22 - Posted by: Jim R. 51/5'8"/156 at April 3, 2014 6:19 AM

Joe and D.S., nice series of workouts this week. Lots of pull-ups and HSPU from D.S. I wish I was fried, but I hugely wimped out on yesterday's sc progression.

#2/Felix, agree. Tomorrow's gonna bring some unusual soreness!

#3/Matt, constantly varied can be thought of in a myriad of ways. HQ frequently runs a series of WODs with similar rep patterns, or identical movements done over different rep patterns, to emphasize particular skills or metabolic pathways.

Comment #23 - Posted by: Jim R. 51/5'8"/156 at April 3, 2014 6:26 AM

6rds 32 reps

Comment #24 - Posted by: BW at April 3, 2014 6:44 AM

4 rounds plus 3 hspu as rxd. Good wod

Comment #25 - Posted by: FredG at April 3, 2014 6:48 AM

I love Crossfit and I've been doing it for 4 years now. I have to say though I'm getting a little sick of rowing and handstand push ups EVERY single workout...

Comment #26 - Posted by: Brett at April 3, 2014 6:48 AM

9 3/4 rounds

Had to use band on the
Last 5 rounds

Comment #27 - Posted by: RW/M50/5'8"/183 at April 3, 2014 6:51 AM

# Brett

We did not do Rowing or Hspu's
Yesterday ......

Comment #28 - Posted by: RW/M50/5'8"/183 at April 3, 2014 6:59 AM

@Jim R. Thanks. I no what you mean about yesterday's sc. That's why I waited till after work but I worried about it all day.
I don't think you wimp out on anything! Some days you just don't have it. You bounced back today

Comment #29 - Posted by: D.S. F 52/5'6/117 at April 3, 2014 7:04 AM

Scaled in half of repetitions and did 20 minutes of 5 strict HSPU. 10 strict pull-ups. 15 alternating jumping lunges. Did 10 rounds + 5 strict HSPU + 10 strict pull-ups + 8 alternating jumping lunges

Comment #30 - Posted by: Koen at April 3, 2014 7:19 AM

3 strict handstand push-ups (first time I was able to do strict HSPUs)
15 strict pull-ups
30 jumping alternating lunges

5 rounds + 3,15,25

Comment #31 - Posted by: Brad H at April 3, 2014 8:11 AM

7 full rounds, burned out on strict HSPUS... Shoulders still sore from 14.5 :)

Comment #32 - Posted by: Eric Jaber at April 3, 2014 8:16 AM

#3 matt...i like the 2 or 3 similar WODs in row. the only problem i had with programming this year was the crossfit total twice in 13 days. everything else has left me feeling pretty good.

Comment #33 - Posted by: mike vinson 46/5'8/215 at April 3, 2014 8:19 AM

4 rounds + 10 pull-ups

Comment #34 - Posted by: Sempay at April 3, 2014 8:30 AM

M/24/5'11"/185

4 rounds + 2 HSPUs. strictness was questionable.

Comment #35 - Posted by: Miles Forks at April 3, 2014 8:33 AM

5 rounds, pack scaled

Comment #36 - Posted by: Tonny at April 3, 2014 9:02 AM

7 rounds

Comment #37 - Posted by: sergio at April 3, 2014 9:10 AM

4 rounds, hspu to abmat

Comment #38 - Posted by: Apolloswabbie 50 74 195 at April 3, 2014 9:20 AM

Did yesterday's hang cleans this morning. Results posted there.

@Joe, D.S., and Jim- you guys are going to be sore from those jumping lunges tomorrow! Well done.

Comment #39 - Posted by: Kevin C. (M/55/5'11"/174) at April 3, 2014 9:21 AM

6 rnds + 10 HSPU and 5 PU

Comment #40 - Posted by: TP at April 3, 2014 9:27 AM

Coaching tennis and we are in full swing:) but it is raining today, so I Wonder if I can make up 3 wod's in one afternoon? Nope-I may make my own wod from the last 3 days
Great job to the usual suspects

Comment #41 - Posted by: Mike Andridge/44/5'8"/175 at April 3, 2014 9:31 AM

@Jim R - thanks, well done today! Some days you just have to rest... even if you don't want to ;)

@Kevin C - thanks, nice job on the hang cleans! Lunges definitely got rough around the 20-rep mark each round.

Comment #42 - Posted by: Joe Northside m/35/70"/195 at April 3, 2014 9:36 AM

I don't understand the people that complain about the FREE workouts here being made for you on a daily base. If you don't like them, don't want to do them, then just do whatever you want but stop complaining about something that is given you for FREE day after day after day...

Comment #43 - Posted by: Koen at April 3, 2014 9:55 AM

Rx'd 5 complete + 10 HSPU

HSPU strict, full-ROM
Pulls strict, full-ROM, hollow-body position throughout.

Comment #44 - Posted by: Bill M. m/49/5'3"/135 at April 3, 2014 10:04 AM

Nice work D.S., Joe, Jim and Kevin.

Kevin, strong HPCs -- 185 is solid!

Comment #45 - Posted by: Bill M. m/49/5'3"/135 at April 3, 2014 10:08 AM

i cant believe i did 5 ruounds

Comment #46 - Posted by: mario at April 3, 2014 10:11 AM

yep

Comment #47 - Posted by: david at April 3, 2014 10:15 AM

Press 115x5/125x3/135x5/135x3
Deadlift 285x5/315x3/355x10

Wod - 5 rds +10
Hspu from pull up bar with green band.

Comment #48 - Posted by: Dave 31/6'/180 at April 3, 2014 10:16 AM

@Bill M. Nice job especially hspu
@Kevin C. Nice job on the cleans

Comment #49 - Posted by: D.S. F 52/5'6/117 at April 3, 2014 10:21 AM

7 rounds as rx'd

Comment #50 - Posted by: MAGNUS 28/5'8"/155 at April 3, 2014 10:45 AM

@Bill and D.S.- thanks!

Bill- Five plus rounds is great! Let me know how your legs feel tomorrow. I may want to skip this one!

Comment #51 - Posted by: Kevin C. (M/55/5'11"/174) at April 3, 2014 11:06 AM

Did Hero WOD for Boston Firefighter and crossfitter Michael Kennedy who was a LODD last week.

33 kettlebell swings 1pood
15 burpees
33 135 lb squats
15 burpees
33 135 lb deadlifts
15 burpees

Michael was assigned to Engine 33/Ladder 15

Comment #52 - Posted by: Oldmanxfitter at April 3, 2014 11:16 AM

Time was 18:43

Comment #53 - Posted by: Oldmanxfitter at April 3, 2014 11:18 AM

Scaled to:
AMRAP 20 of
10 strict HSPU using wall to 6" block
20 strict pull ups
30 jumping lunges
4 rounds + 7 HSPU
Followed by yesterday's HSC's posted there.

Comment #54 - Posted by: ChuckB M/56/5'11"/165 at April 3, 2014 11:22 AM

Kevin -- Thanks, and I'll report tomorrow. But for me the JLs were quick and relatively easy, as were the HSPU. The 20 strict pulls ate up most of my time. By the end I was down to sets of 2 or 3 reps, but I was determined to stay super-strict.

Comment #55 - Posted by: Bill M. m/49/5'3"/135 at April 3, 2014 11:23 AM

ChuckB -- nice job today with the amrap and the HSCs.

I don't like this trend of some of the usual suspects doing 2 workouts in one day -- you're making me feel like a slacker!

Comment #56 - Posted by: Bill M. m/49/5'3"/135 at April 3, 2014 11:27 AM

Nice work Joe N, Jim R, D.S. ( I copy you on the rest day!)
and Bill M!
I actually liked the jumping lunges, got a good hip stretch.
I might incorporate these in the end of my warm up.

Comment #57 - Posted by: ChuckB M/56/5'11"/165 at April 3, 2014 11:32 AM

M/5'7"/182/41 yrs
5 rounds.

Comment #58 - Posted by: Bryan at April 3, 2014 11:36 AM

Bill I don't plan to make a habit of it just yet!
You, a slacker? Not hardly! ;-)

Comment #59 - Posted by: ChuckB M/56/5'11"/165 at April 3, 2014 11:41 AM

4 rnds on the dot.

HSPU's kipping, everything else as Rx'd.

The future starts slow.

Comment #60 - Posted by: patchkey m/29/160/5'9" at April 3, 2014 11:43 AM

10 - 30 lb fun bells push press
5 - Palms facing pull ups
10 lunges

AMRAP. 15 min

4 rds and 7 push presses

Comment #61 - Posted by: Brian Haught at April 3, 2014 11:50 AM

@Bill M - thanks, great job today! I doubt if anyone thinks you're a slacker haha

@ChuckB - thanks, nice work!

Comment #62 - Posted by: Joe Northside m/35/70"/195 at April 3, 2014 12:00 PM

5 rnds+8reps rx

Comment #63 - Posted by: Kri$ at April 3, 2014 12:02 PM

RX: 4+10 HSPU
M/49/5'9/180

Comment #64 - Posted by: H1 at April 3, 2014 12:30 PM

5 rnds + 10 hspu + 3 pull ups

Comment #65 - Posted by: Gman at April 3, 2014 12:42 PM

3 rnds
800 m run
10 jumping lunges
then
15 12 9
65# hpc
abmat situps
65# push press
DU
9:01

Comment #66 - Posted by: Mike Andridge/43/5'8"/175 at April 3, 2014 1:06 PM

All strict
7rounds+3HSPU

Comment #67 - Posted by: Uldis Upenieks at April 3, 2014 1:06 PM

RX'd
3 rnds, 10 hspu, 7pu

Comment #68 - Posted by: TK M/45/5'9"/180 at April 3, 2014 1:07 PM

M/42/6'3"/185

scaled: HSPU to 1 mat
4 rnds, 10 hspu + 12 pu

Great series of WODs the past 2 weeks. Keep it up HQ.

Comment #69 - Posted by: Calibr8 at April 3, 2014 1:17 PM

6 rounds + 10 hspu + 12 pull up strict

Comment #70 - Posted by: Bruno N. at April 3, 2014 1:18 PM

M/45/185

Scaled: 10 strict pull-ups/10 chest-to-bar pull-ups

4 rounds, 10 HSPUS, 3 pull-ups

Outstanding programming. Every day is a test.

More better faster

Comment #71 - Posted by: Marty at April 3, 2014 1:52 PM

5 rounds plus 12 pull-ups

Comment #72 - Posted by: mlt at April 3, 2014 2:06 PM

6 complete rounds + 10 HSPU, 20 pull-ups & 6 lunges

Comment #73 - Posted by: Fargingbastige (M/47/6'0"/198 at April 3, 2014 2:06 PM

Male, 41yo, 150#, 68"

Warm up push, sit, squat, dip
Row 500 m

Wod: 2 rounds plus 10 hspu, and 1 pull up.

Comment #74 - Posted by: Karl at April 3, 2014 2:23 PM

#Keon, well said ....

Comment #75 - Posted by: RW/M50/5'8"/183 at April 3, 2014 2:34 PM

#Koen, well said ....

Comment #76 - Posted by: RW/M50/5'8"/183 at April 3, 2014 2:36 PM

Back Squat 1-1-1-1-1-1-1 reps
225 - 245 - 255 - 265 - 265 - 265 - 270

Comment #77 - Posted by: Joe Northside m/35/70"/195 at April 3, 2014 2:40 PM

M/28/225lbs Did 5rds plus 32 reps. Making them muscles burn. If it burns it grows every day I I'm making all kinds of gains

Comment #78 - Posted by: Ninja Cain at April 3, 2014 2:47 PM

Four rounds assisted HSPU's and pull ups. Lunge J's as rx'd. Does anyone know if it's better to do assisted and crank out more reps, or do unassisted and only get threw one round in 20 mins?

Comment #79 - Posted by: DP at April 3, 2014 3:23 PM

M 43/185/6'
Scaled to 10/12/20. Hspu were kipping. 7 rounds plus 8 pull-ups.

Comment #80 - Posted by: Munster at April 3, 2014 3:30 PM

Scaled HSPU: head to 3" thick mat. Otherwise Rx:
4 rounds + 10 HSPU + 14 pull ups

Comment #81 - Posted by: Jim K m/140/5'6"/38 at April 3, 2014 3:31 PM

Pack scale: 5 rounds + 4 hspu

Comment #82 - Posted by: Matt von L (27/m/6'0"/200) at April 3, 2014 3:36 PM

6 rounds

Comment #83 - Posted by: Ilcho at April 3, 2014 3:57 PM

6 rounds

Comment #84 - Posted by: Ilcho at April 3, 2014 3:58 PM

3 rounds + 5 HSPUs as rx'd...very disappointing. My HSPUs are getting weaker. Not sure what's up with that?

Comment #85 - Posted by: Rowan M/5'5"/150/49 at April 3, 2014 4:07 PM

Scaled to 5-10-15

4 rounds plus 5 HSPU plus 9 pull-ups = 134 reps

Comment #86 - Posted by: BC (27/M/5'9"/140lbs) at April 3, 2014 4:31 PM

Completed 5rds + 6 reps. Time for a beer.

Comment #87 - Posted by: Gabriel Salinas at April 3, 2014 4:37 PM

I love these 20 minute amraps, but I really wanted to do the hang squat cleans, so I did those instead and I'm glad I did.

Results are posted there

Thanks

Comment #88 - Posted by: mikeyb m/53/178 at April 3, 2014 4:45 PM

@DP you want that full range of motion when it comes to strict movements 2 second up 2 second down is a good steady motion for strict excerises. As long as you feel that burn in your muscles that's your muscles growing quoted that from The Great Oak aka Arnold Schwarzenegger

Comment #89 - Posted by: Ninja Cain at April 3, 2014 5:03 PM

As rx'd 5 rounds + 21 reps.

Comment #90 - Posted by: Kurt M/40/185 at April 3, 2014 5:11 PM

3 rds + 10 hspu, 7 pull ups. 1k row wu 4:08.

Comment #91 - Posted by: kevin o at April 3, 2014 5:12 PM

Bench Press 3-3-3-3-3
175, 185, 190, 195, 200

Then

EMOM for 15 minutes Row 100M AFAP

Then

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Box Jumps (24")
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Shoulder Press (75 pounds)
15:06

Comment #92 - Posted by: B. Rhaly at April 3, 2014 5:28 PM

20min AMRAP:
5 L-pushups w/ feet on box
10 pullups (1st round strict; all remaining with kip)
15 alternating lunges

7 rounds + 5 L-pushups + 4 pullups = 219 reps

Warmup: 500m row = 1:56
Cooldown: 500m row = 2:00

Comment #93 - Posted by: BradB at April 3, 2014 5:34 PM

Scaled for hotel and hurt wrist
40# DB shoulder press for HSPU
Else Rx

3 rounds + 24 reps

Comment #94 - Posted by: MF M/31/5'11/165 at April 3, 2014 5:40 PM

Kipping hspu 10
Weight assisted pull ups 20
Jump alt lunges 30

5 rounds + 10 hspu, 20 up, 11 lunges

Comment #95 - Posted by: Wolfgang 6'3, 250# at April 3, 2014 5:57 PM

pullup max - 20
hspu max - 10
30 jump lunges
1 round

Comment #96 - Posted by: mike vinson 46/5'8"/217 at April 3, 2014 6:01 PM

M/54/154/1-1-06

Games 2008 WOD B
5 RFT
5 DL 275 (Scaled to 245)
10 Burpees

5:53

Comment #97 - Posted by: bingo at April 3, 2014 6:13 PM

as rx'd: 4 rds +18 reps

man those strict pull-ups sneak up on you.

Great workout though, and so was the one the other day that was similar. all these workouts really seem to flow well from exercise to exercise.

Comment #98 - Posted by: Kendall C. (m/28/6'/165) at April 3, 2014 6:34 PM

As rx'd but some kipping HS push-ups
4 rds in 20:04

Comment #99 - Posted by: Bells at April 3, 2014 6:54 PM

4 rounds+ 20 reps
PU strict assisted
Hspu (feet box 1,30m)

Comment #100 - Posted by: lucio1928/42/182/98 at April 3, 2014 7:01 PM

8 rounds even in 20 mins

10 Strict HSPU
20 Kipping Pull-ups
30 Jumping Lunges

Comment #101 - Posted by: Geoff M/23/5'7/150lbs at April 3, 2014 8:13 PM

Rx'd
4 rounds + 10 HSPUs

Comment #102 - Posted by: phill 37°21'41"N 118°23'43"W at April 3, 2014 8:17 PM

This one kicked my butt.

Scaled:
30 second handstand hold + 10 standing press with 95#
20 pullups not strict (averaged 3 reps at a time...)
30 walking lunges no weight

2 rounds + hold, 10 press and 7 pullups.

Felt some nausia and took about 10 minutes to recover... I think the intensity was about right. Next time I'll up the weight slightly on the press, and definitely add weight to the lunges. I want to get a bit better at lunges in general before I start doing them jumping...

Comment #103 - Posted by: mithious (M/38/6'/230) at April 3, 2014 10:37 PM

5 rounds.

Comment #104 - Posted by: Arthur Clement at April 4, 2014 12:12 AM

3 rounds + 20 pull-ups

Scaled handstand push-ups with feet propped on picnic table

Comment #105 - Posted by: Brett (25/M/188cm/79kg) at April 4, 2014 12:46 AM

Rx'd
3rds 30reps

Elizabeth @ 50kg w/ bar dips
5:12

5 RFT
BP @ 60kg 5 reps
Push ups 10 reps
4:38

Comment #106 - Posted by: JBR M/38/5'9"/170# at April 4, 2014 1:34 AM

Scaled to Pack (and then some):
20 min AMRAP of -
5 handstand pushups w/ feet on 30 inch box
10 strict pullups
15 alternating lunge jumps

11 rds + 4 pullups

Comment #107 - Posted by: Dave H (M/38/5'8"/145) at April 4, 2014 6:13 AM

3 1/3 rounds + 12 pull-ups

Comment #108 - Posted by: Manchild at April 4, 2014 6:35 AM

4rounds + 10 hspu
HSPU w/abmat
3-rounds strict PU's last round went to jumping pullups

Comment #109 - Posted by: Heath B. (M/43/6'/215lbs) at April 4, 2014 7:14 AM

M/46/5'11"/210

20min AMRAP

10 elevated push-ups (feet on 24" box)
20 pull-ups
30 alternating jumping lunges

4 rounds + 3 pull-ups

Comment #110 - Posted by: nutfam at April 4, 2014 7:42 AM

CFWU x1

AMRAP - 10 minutes
5 shoulder press w 40# dumbbells
5 pullups w 52# assist
5 walking lunges

6 rounds + 4 presses

Comment #111 - Posted by: rbst m/38/5'10/186 at April 4, 2014 7:49 AM

Keep the strict movements coming! 6 + 9 HSPU as RX'd.

Comment #112 - Posted by: j5 at April 4, 2014 9:21 AM

3 rounds

Comment #113 - Posted by: myles456 at April 4, 2014 9:52 AM

2014-04-04: Sub 25M walking lunge + 2 bar MU's. 15rnds@21:58 (1:13-1:25)

Comment #114 - Posted by: gs at April 4, 2014 10:05 AM

scaled to:
10 hspu with feet in 4ft high rings
20 inverted rows with rings
30 jumping alt lunges

7rds + 10hspu + 15 rows

Comment #115 - Posted by: DLong (M/38/5'10"/185) at April 4, 2014 10:29 AM

4 rounds plus 4hspu
Kipping hspu*s.

Comment #116 - Posted by: mercer at April 4, 2014 10:33 AM

4 rounds
+10 push ups + 4 pull ups
(assisted handstand push ups)

Comment #117 - Posted by: Mür at April 4, 2014 12:21 PM

6 + 10 hspu's

First 4 in 10 minutes.

My HSPU's have improved a lot ???

The lunges broken into 15's weren't an issue - the pullups were the issue.

Hockey's over, so I'll try to fit in Friday wods again.

Thanks

Comment #118 - Posted by: mikeyb m/53/178 at April 4, 2014 12:28 PM

2+20 rx'd

Comment #119 - Posted by: elove1 at April 4, 2014 1:18 PM

Rx'd
4 rounds, 6 HSPU

M/31/5'6"/180

Comment #120 - Posted by: McNerney at April 4, 2014 3:23 PM

M/37/5'4"/145lbs
As RX'd
7 rounds plus 18 pull ups

Comment #121 - Posted by: Matt Burritt at April 4, 2014 3:46 PM

Started with one round as Rx'd, then scaled to 5,10,15 of each, completed a total of 45HSP, 80PU and 120 lunge jumps.

Comment #122 - Posted by: Jamie m/185/35/5,11 at April 4, 2014 4:02 PM

4 rounds
plus 10 hspu
plus 11 pullups
261 reps

Comment #123 - Posted by: Will S. (21, 5'10", 188lbs) at April 4, 2014 4:17 PM

RXD
5 rnds plus 14 pull ups

Comment #124 - Posted by: Jake Kiddoo at April 4, 2014 4:32 PM

My butt is actually sore from this wod! 4 rounds plus 4 hspu with a 25# plate under ab mat...rx everything else

Comment #125 - Posted by: Joline L at April 4, 2014 4:43 PM

5 rounds exactly. After the 2nd round I did kipping pull-ups to keep up the intensity. Pretty happy to get to 5.

Comment #126 - Posted by: SimonB at April 4, 2014 4:45 PM

5 strict hSPU
10 strict pullup
15 alternating lunge thingies

5 rounds, 4 pullups

Comment #127 - Posted by: Sinal M/35/5'9"/212 at April 4, 2014 5:43 PM

Rxd
6 rds + 22 reps

HSPU & jumping alt lunges unbroken. Pull ups were my issue...

Comment #128 - Posted by: Tomas (Sweden) 40yo/177cm/71kg at April 5, 2014 4:37 AM

5 rounds 10 hspus 10 pullups
rx'd

Comment #129 - Posted by: Tormod at April 5, 2014 5:31 AM

5 rounds + 18 reps

Scaled as: 10 knee-on-box pushups, 20 assisted pull-ups, as rx'd 30 alternating lunges.

Comment #130 - Posted by: 2ndlastchance at April 5, 2014 7:54 AM

5 round + 18 reps

scaled as: 10 knee-on-box pushups, 20 assisted strict pull-ups, as rx'd 30 alternating lunges

Comment #131 - Posted by: 2ndlastchance at April 5, 2014 7:55 AM

3 rnds + 20 pu Rx

Comment #132 - Posted by: Sean Connolly at April 5, 2014 11:06 AM

46/m/176cm/73kg

Complete as many rounds as possible in 20 minutes of:
10 reps shoulder press, 95 pounds
20 strict pull-ups
30 jumping alternating lunges

4 rounds + 30 reps

Needed another 40 seconds to complete round 5.
SP broken in 6/4 after round one, strict pull-ups heavily broken, jumping lunges 20/10 improved towards 30 consecutive in round 5.

Still can't do HSPUs due to hurt wrist.

Comment #133 - Posted by: Memuc at April 6, 2014 12:50 PM

4+10 HSPU

Comment #134 - Posted by: TB at April 6, 2014 8:36 PM

5 rounds + 11 pullups

Comment #135 - Posted by: Kevin: M/42/195/6' at April 7, 2014 4:17 PM

always forget how much longer strict pu take. And haven't done jumping lunges in ages, they definately sneak up on you. 6 rounds+10hspu+20pu+4 jumping lunges

Comment #136 - Posted by: Josh/20/178/5'6" at April 7, 2014 7:05 PM

m/45/5'6"/150
strict ring pullups
3 rnds+ 1 pullup

Comment #137 - Posted by: duane at April 8, 2014 8:57 AM

m/43/6'2"/195
10 assisted hspu
5 pullups
30 stepping lunges
3 rounds + 3 pullups

Comment #138 - Posted by: enoch at April 8, 2014 8:59 AM

M/34/5'7"/168
RX 5 rds + 5 HSPU

Comment #139 - Posted by: Mark Salzman at April 8, 2014 9:53 AM

m/44/160

5 rds + 5 pull ups
as rx'd

Comment #140 - Posted by: Seth H. at April 8, 2014 10:02 AM

8 rounds in 20:30 with kipping pull-ups

Comment #141 - Posted by: Fred 39/176/78 at April 8, 2014 11:02 AM

4/8 midday (157/169/205)
5 rounds even
Scaled to 5 HSPU to abmat, 10 kipping PU (tried strict in first rd but changed), 15 alt jumping lunges
Lingering chest congestion made it hard to push

Comment #142 - Posted by: Mike Scott M/47/5'9"/197 at April 8, 2014 4:20 PM

Subbed decline PUs for HSPUs - week 5 back, very slow Pull-ups:

3 rounds + 10 PUs + 15 pull-ups

Comment #143 - Posted by: dsm19 / 35 / 6'0 / 215 at April 8, 2014 6:14 PM

F/43/5'6"/140

band-assist HSPU to AbMat
kipping pull-ups

3 rdns + 8 HSPU

Comment #144 - Posted by: mom to five at April 9, 2014 4:56 AM

5 rounds +5 HSPU as Rx'd

Comment #145 - Posted by: Jetté 44/M/5'11"/175 at April 9, 2014 2:17 PM

5RDS + 10HSPU + 3 pull-ups RX.
All about the pull-ups.

Comment #146 - Posted by: ART/M45/5'5"/150 at April 10, 2014 2:20 AM

10 hspu w/ abmat
20 non-strict pu
30 alt jump lunge
4 rnds plus 7 pu
257 reps in 20 minutes

Comment #147 - Posted by: rwr m/43/175/70" at April 11, 2014 12:20 PM

4 rounds

Comment #148 - Posted by: RAD at April 11, 2014 5:59 PM

7rounds, +4 HSPU

Comment #149 - Posted by: K. Watts M/35/5'8"/160 at April 12, 2014 2:16 PM

5 rnds rxd

With about 3 secs to spare

Comment #150 - Posted by: hollyhog at April 13, 2014 1:26 PM

Rx'd

3 rds + 3 HSPUs

I'd say that the hardest part were the pull-ups, but I can't feel my legs, so probably the lunges were worse.

Comment #151 - Posted by: porffenton M/30/5'8"/150 at April 14, 2014 5:20 PM

CFWUx 3

HSPUs shallow and weak, added ~20 sec of HS to round
PUs in sets of 5s and 4s
Lunges in 20s and 10s

3rds, HSPUs, and 13 Pullups at 20:00
Finished 4 rds in 22:34

Comment #152 - Posted by: F15E_WSO/51/M/185 at April 15, 2014 12:51 PM

3 rounds +35reps

Comment #153 - Posted by: Vineet at April 16, 2014 9:44 PM

5 Rounds + 5 Handstand Push-ups

Comment #154 - Posted by: Edwin 31/M/68"/170 at April 19, 2014 6:30 AM

a week off was a bad idea, 3 rds in 20 minutes 4 rds total

Comment #155 - Posted by: Pacers at April 19, 2014 4:00 PM

Complete as many rounds as possible in 12 minuts of:
5 Handstand push-ups
7 Pull-ups
20 jumping lunges

Jacqueline 4+5+6 (toes) in season
Elizabeth 4+5+4 (toes) in season
Erin Kav 7+5+5+9 (24"/sg)
Megan Kav 7+5+1 (24"/sg)
Aaron 2+5+7 (20"/sb) in season
Jason 4+5+7+17 (toes) in season
Bubs 4+5+1 (toes) in season
Lil' Kim 4 (24"/sb) in season
Ryan 8 (hspu)
Mrs. Pip 6 (15"/tire)
Sap 4+5+7+8 (toes) in season
Katie 4+5+1 (20") in season
Ricky 4+5+7+9 (20") in season
Collin 4+5+2 (24'/sb) in season
EP 3+5+7 (20") in season
Mr.Carey 4+5+7+3 (20/sb)
Kyle 6+5+7 (g/sg)
Wendy 3+5 (sb/b)
Lauren 8+5+7 (20"/black) in season
James 7

Comment #156 - Posted by: Champions Club at April 24, 2014 2:47 PM

hspu with toes on smith machine
chinups
lunge steps

3 rounds + 19 cu

m/43/5'8/238

Comment #157 - Posted by: phat boi at May 5, 2014 3:05 PM

4 rounds

Had to kip last few pull-ups on last 2 sets.

Comment #158 - Posted by: JAM15 at July 5, 2014 4:45 PM
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