A.
Complete as many rounds and reps as possible in 20 minutes:
Run 400 Meters
KB Swings x 20 reps
Double-Unders x 40 reps
Push-Ups x 20 reps
35-49: 24/20 kg
50-54:
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20/16 kg
55+:
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16/12 kg
B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 60 seconds
Bottoms-Up Kettlebell Carry x 20 meters each arm
Rest 60 seconds
C.
Two sets of:
Landmine Rows x 6-8 reps per side
Rest as needed
A. 4 + run
B. Done
C. Done
18.5 – 135 reps very pleased.
123 in 2011 and 128 in 2012.
3/3 6/6 5.4/5.4 4.4.4/7.5. 5.5.5/5.5.5. 6.6.6/7.6.5, 9 thrusters. I think I executed just about as well as possible but could have maybe put myself into the suck a little sooner….
And after 15 days of suffering from some weird gut issues I think all is back to normal and and energy levels are back. Weird. A few of us at the gym all got the same thing.
Nice work!
So happy you are feeling back to normal and congrats on your score!
18.5 = 103. The thruster open wod has always been my worst score – partially because thrusters were tough for me and partially because I was mentally checked out by the 5th week. This year was much much better for me. It’s nowhere near a top score, but it’s not going to be my worst score (the HSPU get that honor). It was a great year of training (many PR’s and firsts) and I look forward to another great year! Good luck to all of you that will be moving on to the MQ! Now time for a cold beer… Read more »
Wonderful to hear that Joe and I am so happy this ended up being a big PR for you!! Great work these past 5 weeks!
18.5. Done. Thought I paced it to get 120+. Shit hit the fan on the 15’s (114). ?
Then done 25min omem with competitors class.
Great job Stephen!
It’s a lot harder than expected!
Stuck to the game plan with breaks and transitions then the Almighty Thruster threw me the middle finger in the 15’s.
Turned this into a pairs workout for fun. Wore weighted vest, Doubled the reps and ran 400m as a pair. 5 rounds for time was 22 mins.
Team I’m begging for help!
Been crossfitting for 10 years now, very comfortable upside down (can HSPU for days) but still CANNOT handstand walk! What progressions have been successful for you guys?
TIA
Travis has a lot of great videos to try and help. Worked with me. When Nichole comes on she can get them for you.
where are you at with HSW? Can you handstand hold?
Comfortable with being upside down against a wall, can peel my legs away from the wall for a few seconds….. cannot kick up into a freestanding hold though
Hey Ben!! Happy to help, we have lots of drills! What part of the HS Walk do you have trouble with? Kicking up? Balancing? Actually moving your hands? Or all of the above?
When not kicking up against a wall it would be all of the above 🙁
Okay, lets start with these two drills:
Donkey Kicks: https://www.youtube.com/watch?v=xHGMuzvRuzw&feature=youtu.be – this will help you feel more stable in a handstand hold
Wall Facing HS Marching; https://www.youtube.com/watch?v=GMH4WnMvgzk&feature=youtu.be – this will help you feel more comfortable lifting your hands off the floor and transferring body weight from one side to the other