WOD 130828a
30 Second Handstand Holds x10
then 3 Rounds of AMRAP HSPU (Hand Stand Push Ups)
**If you can't do HSPUs, then working on the negatives from top position to head of floor works too! Remember, use an Ab Mat**
10 Second L-Sit Holds x5
then 10x3 L-Sit PullUps
** If you can't do L-Sit PullUps, have a static hold on pull up while doing strict toes 2 bar works great!**
MetCon
Run 400m/Row 500m
25 Burpees
25 Pull-Ups
Run 800m/ Row 100m
25 Burpees
25 Pull-ups
Run 400m/ Row 500m
*You can pick either the row or run. Jumping Pull-ups/Assisted Pull-Ups are great**
____
WOD 132808b
Strength
15 Mins to find Push Press 3RM
then
6x3 at 80% 3RM
MetCon
For Time
30 DUs
then
3 Rounds
20 Wall Balls
20 T2B
20 Burpee Over Box Jumps
then
30 DUs
Geoff: 16:19
**Here are some videos of the push presses I was able to do with my buddy, Irv. He's about the same stats as me. He has better cardio, and I have the technique. He's an awesome workout partner. Anyways, my push press that we recorded at 185# was actually a push jerk. So I can technically say my 3RM Push Press is only 175#.
15 Mins to find Push Press 3RM
then
6x3 at 80% 3RM
MetCon
For Time
30 DUs
then
3 Rounds
20 Wall Balls
20 T2B
20 Burpee Over Box Jumps
then
30 DUs
Geoff: 16:19
**Here are some videos of the push presses I was able to do with my buddy, Irv. He's about the same stats as me. He has better cardio, and I have the technique. He's an awesome workout partner. Anyways, my push press that we recorded at 185# was actually a push jerk. So I can technically say my 3RM Push Press is only 175#.
Arvin
175#
Metcon
18:43
Getting better at my DUs but still need to get more efficient because I jump too high.
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