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Saturday 110924

A: Windmill Skill Practice

B: “Lord of the Flies
One Pull-Up and One Handstand Pushup during the first minute,
Two Pull-Ups and Two Handstand Pushups during the second minute, etc.
When one move fails, keep going with the other.

Post Elements (and anyone who can’t get to 5 Pull-Ups and 5 HSPU’s by minute 5) scaling:

Minute 1: 1 Pull-Up
Minute 2: 1 HSPU
Minute 3: 2 Pull-Ups
Minute 4: 2 HSPU’s

When you fail, continue with the other move going once every other minute
(For example: 1, 1, 2, 2, 3, 3, 4, 3 & Fail, 5, Rest, 6, Rest, 7, Rest, . . . .)

* * * * *
Here’s what’s on tap for Sunday’s WOD: “Blue Steel”

3 Rounds of 5 Minutes Each:
Row 1000 Meters
Max Pushups for remainder of the 5 minutes

Post pushups for each round and total

Responses

  • Carlos

    I second what Georgine said yesterday.. can’t recommend Court’s play highly enough.. today and tomorrow are the final performances.. http://www.theaterforthenewcity.net/departure.htm

  • Kameron

    Pull-ups: 11
    HSPUs: 4

    My HSPUs still suck but are improving!

  • Nick W.

    A.
    1 Pood x 2 each arm
    1.5 Pood x 2 each arm
    2 Pood x 1 each arm

    B.
    4 HSPUs
    15 Pullups, all sets unbroken until set 15 (10, 5)

  • Jenny and Cashew

    As Kameron called it, we were non-conformists today

    Front Squats
    5 sets of 3
    Jenny – 85-95-105-105-105?
    Cashew – 85-95-105-115-115

    21-15-9
    KB swings (1 pood)
    Box jumps (20″)
    Burpees
    Jenny – 7:00?
    Cashew – 8:03

    Great work Jenny!

    • Jamie F.

      You two best be getting ready for a Hero WOD next Saturday a.m.

  • Jenny and Cashew

    As Kameron called it, we were non-conformists today

    Front Squats
    5 sets of 3
    Jenny – 85-95-105-105-105?
    Cashew – 85-95-105-115-115

    21-15-9
    KB swings (1 pood)
    Box jumps (20″)
    Burpees
    Jenny – 7:00?
    Cashew – 8:03

    Great work Jenny!

  • Chris

    Pull-ups: 9
    HSPUs: 8

    first time I could kick-up into a HSPU. Normal pull-ups until round 7, then jumped (kipping is next on the list)

  • Jamie F.

    “Stephen”
    30-25-20-15-10-5 Reps of:
    GHD Sit-Ups
    GHD Back Extensions
    Knees to Elbows
    95 LBS Stiff-Legged Deadlift

    27:27.5 … according to Beyond the Whiteboard and Jason Wong, my time was on the cusp of mediocrity … Good work today gentlemen. Way to kick some @$$.

    • Jason W

      Man, I can be such a dick when I read graphs. Nice work today dude. Holy hipflexors am I feeling it right now.

  • Sofia

    11 rd (kipping)/ 8 HSPU w/ 35lb plate

  • Jim S

    11 pullups, 5 HSPU’s (with medium band)

  • Ryan W

    16+14 pull-ups/ 9+3 HSPU rx’d

  • Akash

    12rds+11 pull ups/4rds + 4 HSPU rx’d
    Got up to 28kg each arm for windmills

  • Sean M

    20 Pull Up
    13 HSPU

    • Akash

      Weak…were these 1 armed or something?

  • Steve Slo

    WOD:
    10 rounds of Pull Ups (unassisted)
    5 rounds of HSPU (45lb plate and abmat)

    Snatch practice:
    I feel like I’m finally starting to get the hang of when to initiate the 2nd pull, which is exciting. I concentrated today on catching the bar at or very near the bottom of the squat.

    85lbs – No problems.
    95lbs – This became difficult after 4 or 5.
    100lbs – It took quite a while to get used to catching this weight at the bottom of the squat.
    105lbs – I managed to catch this weight two times out of ten, the other attempts were all power snatches or failed attempts.

    Overall… it was a good day.

  • Jay

    15 pullup
    4 HSPU

    HSPU with 45# + 25# + 10# + abmat