1.) 10 minute AMRAP
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups
27 Front Squats 115/85lb
500m Row
note: men use 45’s and women use 25’s with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy.
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups
27 Front Squats 115/85lb
500m Row
note: men use 45’s and women use 25’s with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy.
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
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Angel Anderson
15:15
1 Abmat and 35# plates for deficit HSPU 65# for squats and 1 miles assault bike instead of row.
11
0
Brittany Nohr
14:41 rx weight abmat for hspu
First time doing hspu since 17.4 and wrist doesn't hurt 👌🏻 hollow rock and squat ec, ran 1.5 miles with Ashley P and Rachael, 5rm bs at 225, 2x5 @205 with Ashley E and Rachael. Thanks for the fun!
6
0
Chris Ness
17:01 or something. 16 deficit with 25's then switched to regular. First time getting a any deficit. Strung two ring muscle ups together for first time
3
0
Grant Soletski
17:33
did all my deficit HSPU, took a long time and in doubles but did them. those air assault bikes are evil
12
1
Good job, I was doing doubles too
Lauren Kalil
11:38 RX weight, normall HSPU
Should have done deficit HSPU... practiced after class and could have done them. Also worked on snatches... was going so well until I hit my head on the bar🙈 lol whoops!
11
1
You totally could've done deficit! I did them for the first time today too! Next time👌🏻
Pauly VanderKelen
10:01
1.) 4 rounds + 3 Assault calories / *3.) Power clean & jerk focusing on keeping my stance narrow in the receive position. Axel bar + 25s (5 UB),35s (5 UB),45s (5x1),45s+10s (5x1),45s+15s 5x1)
0
0
Rachael Salata
10:59 Rx
Sups happy with deficit hspus. Fun workout. Squatsies after and more fun stuff. 1.5 mile run.
6
0