With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
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12 thoughts on “Friday 19 March”
Hate that I missed the workout this morning…still trying to kick this cold. Hopefully I’ll see you guys this weekend :). Congrats to all that rocked the Dead-lifts and made it on the leader board yesterday!!
On the road Feedback:
Currently on business travel to Kennedy Space Center. Since I didn’t find any pullup bar or anything I could hang from I modified the WOD to do pushups and squats in my hotel room. I first went to the cardio machine room in the hotel and warmed up with 10 minutes in the elliptical. Then came back to my room I did the WOD as explained but doing pushups and squats.
I kept increasing by one rep every minute until I reached 12 reps which made me go over a minute (this was at the 12 minute mark. So then I dropped back down to 11 reps and kept doing 11 pushups/squats until 17 minutes when I went over a minute in completing both 11 reps.
Food on travel is not as easy as I thought. Last time I traveled I really was not watching my food, but this time I was. First the Memphis airport was full of BBQ and mayonnaise heavy sides and also deep fried everything. Ended up eating a bland chicken breast with onions and mushrooms with baked beans and a side ceaser salad (didn’t eat many croutons, which was hard). For dinner it was a little easier. I went to a seafood restaurant at Cape Canaveral. Everything came with mashed potatoes so I just asked them not to give them to me. I ended up ordering, Ahi-Tuna (raw) salad, Seared Tuna Salad, and Grilled Sea Bass with Asparagus. Surprising how much fish I ate without getting full when you don’t throw in carbs to the dinner. I could have done without the two margaritas I had. I have been drinking a lot of water for a while now and those two margaritas dehydrated me so much I woke up with a head ache (I’m sure the sugar in the margaritas didn’t help). For breakfast just had eggs with cheese on them. Those hotel breakfast are full of crap.
Finally coming back…hopefully not jinxing it. But over flu and mirgraines and hopefully no craziness with the house this weekend.
It was good seeing you the yesterday! Keep up the great work… definitely do the wall exercises to build up those hamstrings 🙂
Rest day. I need it. You guys have fun.
I am so glad today is a rest day for me. My biceps are so sore I cannot straighten my arms. looking forward to tomorrow though.
Scored a 20. 8 hspu and 12 pullups. Pretty disappointed in it.
Interesting night tonight. I was still wrecked from “Murph” so I worked on skills tonight. Had fun seeing how high I could box jump. I’ll have to try that again soon…and not bust my knee open. Double unders still need consistent work. We identified some major weaknesses that could be holding me back a great deal on my olympic lifts, especially squats. I’m going to do squat therapy every day from here on out. We will see if this improves my olympic lifts.
Enjoyed working out with everyone tonight. Highly impressed with everyone pushing themselves on box jumps — A few people that come to mind are Zan, Chris, Tabitha, Jennette and Yaneth! Congrats on really pushing yourselves! Jordan we will get you where you need to be.
4 HSPUs with two ab mats
total – 16 points
Classes on Friday were awesome. Always glad to see John drop in from a state away, and I had fun participating in box jumps with David, Michael, and Brian. A lot of people really pushed outside their comfort zone on box jumps. I’m really proud of all of you. That’s how you grow. Earlier this week Tabitha couldn’t jump on the 12″ box. On Friday she jumped on the 20″ box. Jeanette and Yaneth made similar progress, and also got on the wall for their first scaled HSPUs. Zan and Kristin both went with unscaled kipping pullups, which is a big change from a month ago. Zan and Lisa also went with a single ABMAT on HSPUs, getting ever closer to a legit HSPU. Finally, Patrick jumped an astounding 49″. So many PRs and firsts that it’s difficult to remember them all. Hope I didn’t leave anyone out.
Oh, my WOD:
Jumped 48″ (PR)
Always fun to drop In on a place where you can jump on stuff and bleed and people clap. Ithink I left enough skin behind to teach a biology class on the layers of dermis.
WOD: sub 135# power cleans for hspu due to shoulder discomfort.
8 rounds, then through 15 full plus 14 pullups. I guess that makes 23, just shy of 24.
Nice to meet a few new to me people.
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