Tag Archives: Handstand Pushups

Pullups and Handstand Pushups then Run, KBS and Sandbag Thrusters

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EMOM for 12 minutes

  • Even Minute – 3 x Deficit Handstand Pushups with 25lbs plate
  • Odd Minute – 3 x Weighted Pullups @ 30lbs

Then, taken from CF New England WOD from May 13, 3 rounds

  • Run 800m
  • 40 x Kettlebell Swings
  • 40 x Sandbag Thrusters @ 30lbs

Results:  Metcon 26:15.  Running WODs always kill me.  Didn’t expect it to take so long.  800m in 3:36 in the first round, 4:15 in the last.

Front Squats then Squat Cleans and HSPU

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Every 2 minutes for 15 minutes, Front Squats

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 95%

Then for time (Street Parking WOD from April 26)

  • 75 x Squat Cleans @ 95lbs
  • EMOM stop and do 2 x Handstand Pushups

Time Cap 15 minutes.

Results:  Front Squats 115-135-155-185-205lbs.  For the metcon ended up with only 62 reps after the 15 minutes so I guess the 95lbs was too heavy.  Great workout

Deadlifts and HSPU then Power Cleans and Push Press

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Based on the April 2 WOD from CF Invictus.

5 rounds

  • 3 x Deadlifts
  • Rest 15-20 seconds
  • Max reps  Unbroken Handstand Pushups
  • Rest 2 minutes

Then do 4 rounds of, AMRAP in 2 minutes

  • 10 x Power Cleans
  • 10 x Push Press

Rest 2 minutes between rounds.

Results:  Deadlifts 205-225-255lbs.  HSPU 10-9-8.  Metcons 2 rounds plus 1 rep, 1+11, 1+5, 1+17.

Handstand Hold, Box Jump Overs, Planks, DUs, Reverse Rows and Burpees

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5 Rounds 30 seconds work/30 seconds rest

  • 1 x Handstand Pushups
  • Handstand Hold for remaining time

5 rounds

  • 1 Minute Box Jump Overs
  • 1 Minute Dynamics Planks
  • 1 Minute Double Unders
  • 1 Minute TRX Reverse Rows (feet on ground)
  • 1 Minute Situps
  • Rest 1 Minute

Set timer for 10 second rest between each exercise so that I had time to change stations.

Results:  Lost count so nothing to report.