WOD 12/17/14
8 Minutes of Shoulder/Wrist/Elbow/OH/Thoracic Mobility
A- WU- 7 Rounds of: 30/30 JIngle Jangles + Accumulate 30 Seconds German Hang -9 Minute Cap
B- HandStand Push Up- 7 Minutes of Strict or Kipping or Deficit HSPU
Notes: Same strategy as yesterday, practice these progressions- Progressions/Strict/Kipping 1,2
C- Push Press- 1/1/1/1/1 Max Effort -9 Minute Cap
Notes: Use as many warm up sets as necessary but only attempt 5 singles at your working weight.
D- 15/12/9 RFT of: Push Press (135/95)/Row Calories -12 Minute Cap
Notes: Scale weight up or down for a challenge but ensure that you are using a Push Press only.
*E- NFT- 100 Banded Pull Apart (challenge yourself) + 50 Dynamic Blackburn’s
Post your scores to the Whiteboard.
you guys,…too cute!
We match… awkward…
Was anyone expecting 75 strict hspu for time?
I actually prayed for it
You would
Don’t think I didn’t see you beat my time by 5 seconds today. I think that makes a grand total of 11 seconds between this and fran. I’m starting to think this is intentional.
Yep, I noticed
Congrats to Ernie C. in the 6 am,
Matt H. in the 7 am and Mike in the 5 pm. (Sorry Mike I don’t know your last name) they all either cometed the challenge and/or had the fastest time in their respective classes. Special mention to Tina D. – the only female to complete the challenge.
I’ll try to be in today at 7. If I don’t see you, your prize will be left for you at the desk. Nice work guys!
I know we have flex in the city in January. Is anyone interested in doing the world wide wod like last year. The wods are
Helena
3 RFT of
100 double unders
21 USA KBS 53/35
12 pull ups
Karena
AMRAP 5 with 60 sit-up by in of
Wallballs
Grace
30 clean and jerks @135/95
This will be an in house event and I will have to coordinate with Tammy.
Last year a lot of us participated and it was a fun day. It will also be good to see how much better we are now.
I did this last year. I can’t turn down the chance to see if I improved. I’m in D.
Its On like donkey kong!
We are registered!
The kid would be down to bring his big hair and the ruckus to the world wide wod
Any idea of when?
Last year we did it on the 11th which was a Saturday, but no I’m not sure when. Hopefully in January if possible.
i think karena can be done with any med ball weight and the score is the reps * weight.
I would do it and probably bring my nephew to compete too. I could do it on sat Jan 10th or the following saturday.
Coach Tambot bringing the Maestro into the kipping handstand pushup game. Love that 8pm class! Thanks, Coach!
Thanks Shante,
It was pretty exciting to see you and Dana get some HSPU.
I love being a Coach, I love helping people make gains.
Dear Santa, all I want for Xmas is Gains gains gains