10.02.2012 – CrossFit Silverback

1
Oct

10.02.2012

Coach’s Note:  Clearly not all of us are as good as we want to be at the Hand Stand Push Up, that’s ok.  We have about a dozen different variations of the push up and the handstand to make this WOD challenging, and that should be your focus.  You don’t have to do a handstand, but please do get out of your comfort zone.  Don’t like being upside down? then put your knees on the box and try a little inverted push up.  As long as you are pushing back boundaries then you get what we are doing here.  I’m not looking for the person with the fastest single unders and standard push ups I want the person with the ugly “three jumps and swear word” double unders and the “this is crazy” look on their face when they wall walk.  Let the coaches worry about the numbers and the clock, you just bring a willingness to try something new and get comfortable with being uncomfortable.

WARM UP: Push Ups and Lunges 

BUY IN:    Jump Rope with Consequences (buddy style)

STRENGTH:  Navy Seal Complex

WOD:

 

Princess
5 rounds
50x Double unders
10x Handstand push-ups
40x Double unders
8x Handstand push-ups
30x Double unders
6x Handstand push-ups
20x Double unders
4x Handstand push-ups
10x Double unders
2x Handstand push-ups

Cash Out: 

TGU Sit Ups x 2 min


8 Responses

  1. 8:12 – Double Unders ok (only broke twice on 50, twice on 40, once on 30, and unbroken for 20 and 10) , but those damn HSPUs took the starch out of me today. I’m going to blame it on lack of sleep and poor nutrition. It can’t have anything to do with my lack of strength overhead or anything simple like that.

  2. Roger

    4:14 and I had to tie my shoe during the first 50 double unders so that slowed me down. Oh and navy seal complex before handstand push ups smoked my shoulders!!

  3. Joe

    7:20 and the HSPU were UGLY after the second round. Special shout out to John, Erica and Garrett for the heckling. It was good to be back.

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