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Posts Tagged ‘Handstand Push-Up’

Del

For Time

25 Burpees
400 Meter Run (20 lbs/14 lbs medicine ball)
25 Weighted Pull-Ups (20 lbs/15 lbs dumbbell)
400 Meter Run (20 lbs/14 lbs medicine ball)
25 Handstand Push-Ups
400 Meter Run (20 lbs/14 lbs medicine ball)
25 Chest-to-Bar Pull-Ups
400 Meter Run (20 lbs/14 lbs medicine ball)
25 Burpees

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Godzilla

3 Rounds For Time

1 Legless Rope Climb (15 ft)
2 Squat Snatches (225/145 lbs)
3 Back Squats (365/245 lbs)
4 Deficit Handstand Push-Ups (13/9 in)

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Nutts

For Time

10 Handstand Push-Ups
15 Deadlifts (250 lbs/165 lbs)
25 Box Jumps (30 in/24 in)
50 Pull-Ups
100 Wall Ball Shots (20 lbs, 10 ft/14 lbs, 9 ft)
200 Double-Unders
400 Meter Run (with 45 lb/35 lb plate)

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Hustle

STRENGTH

5×1 Snatch
5×1 Clean & Jerk
-work to a heavy single for both

 

WOD

4 rounds:

5 Muscle Ups
10 Squat Snatch, 115/75
15 HSPU
400M Run
-rest 3 minutes

 

* Clean & Jerk is really your choice of Power Clean or Squat Clean then Push Jerk or Split Jerk

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Quidditch

STRENGTH

Snatch Complex

Snatch Pull + Power Snatch

10 x (2 + 1)

-increasing to max complex

 

WOD

AMRAP 12

1 Rope Climb (sub 3 towel pull-ups if no rope)
5 burpees
10 HSPU
50 ft plate push (45, 35)(can sub sled for push)

-plate lies flat on the ground and one pushes it without knees touching the ground.

 

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