Tag Archives: Handstand Pushups

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

By | | , , , ,
Comments Off on Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

Based on CF Invictus WOD from 14 July.

Four sets of:

  • 5 x Power Clean
  • Rest 20 seconds
  • 5 x L-Seated Dumbbell Press
  • Rest 3 minutes

For time:

  • 10 x Strict Handstand Pushups
  • 20 x Thrusters @ 95lbs
  • 30 x Kettlebell Swings @ 24 kg
  • 40 x Calories of Assault Bike or Rowing
  • 30 x Kettlebell Swings
  • 20 x Thrusters
  • 10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

Double Unders, Dumbbell Deadlift, Dumbbell Front Squat and Handstand Pushups

By | | , , ,
2 Comments

Crossfit mainsite WOD from 2013….

For time do

  • 100 Double Unders

Then 5 rounds of

  • 10 x Dumbbell Deadlifts @ 20kg per hand
  • 10 x Dumbbell Front Squats @ 20kg per hand
  • 10 x Handstand Pushups

Then

  • 100 Double Unders

Results:   17:45. Good shoulder workout.  20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!

Handstand Pushups and Pullups, then KB Swings, DUs, Push Press, Thrusters and Rowing

By | | , , , ,
1 Comment

Every 90 seconds for 15 minutes alternate between

  • Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
  • Even 90 seconds – 6-8 x Supinated Grip Pullups

Then do 3 rounds for max reps of

  • 60 seconds Kettlebell Swings
  • 60 seconds Double Unders
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Sandbag Thrusters
  • 60 seconds Row
  • Rest 60 seconds

Results:  For the metcon did 134/145/125 reps.

Power Cleans and Pushups then Row, Pullups and HSPU

By | | , , , ,
1 Comment

Do 4 rounds of

  • 1.1.1.1 x Power Clean, rest 15 seconds between singles
  • Rest 30 Seconds
  • Max Effort TRX Pushups
  • Rest 2 minutes

Then for time do 3 rounds of

  • 15 x Calorie Row
  • 12 x Pullups
  • 9 x HSPU

Results:  Didn’t count my pushups but did 10-15 per round.  Finished metcon in 14:09.