Tag Archives: Handstand Pushups

Wall Balls, HSPU and Power Cleans

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The Holleyman WOD from WODwell on Instagram…

30 rounds for time (time cap 30 minutes)

  • 5 x Wall Balls
  • 3 x Handstand Pushups
  • 1 x Power Clean

Results: Used 20kg Sandbag Thrusters for the Wall Balls as usual. Used 135lbs/62kg (Rx 102kg) for the Power Clean. 26 rounds 4 reps at the time cap. Rx does not have a time cap but I needed to go into the office so…

Back Squats then Pullups, RFE Split Squats and HSPU

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4 rounds of

  • 6 x Back Squat @ max weight from last time

Then 3 rounds of

  • 3 x Tempo Pistol Squats per Leg 3131

Then EMOM for 20 minutes cycle through the following stations

  • Station 1 – 6 x Rear Foot Elevated Split Squat Left with single Kettlebell @ 32kg
  • Station 2 – 5 x Weighted Pullup @ 10kg
  • Station 3 – 6 x Rear Foot Elevated Split Squat Right with single Kettlebell @ 32kg
  • Station 4 – 5 x Deficit Handstand Pushups

Results: Used 200lbs for the Back Squats. Pistol Squats were good with the slow descent/ascent and a small pause at either end too check in. EMOM as prescribed, good one.

HSPU, DUs, Lunges and Devil Presses

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Inspired by the NHS WOD from wodwellcf on Instagram…

12 rounds for time (time cap 30 minutes)

  • 3 x Handstand Pushups
  • 6 x Devil Presses @ 12kg per hand
  • 9 x Dumbbell Lunges @ 12kg per hand in Farmer Hold (r+l=1rep)
  • 50 x Double Unders

Results: 9 rounds plus 23 reps. Double Unders were not there today… lots of breaks.

Bench Press and Pushups then Burpees, Bent Rows, Push Press and HSPU

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5 rounds

  • 3 x Bench Press @ 90-95% of 1RM

Then accumulate

  • 100 x Alternating Pushups with 1 hand on floor, 1 hand on raised (switch/break as needed)

Then, inspired by theboxprogramming WOD from June 19…

3 rounds for time

  • 15 x Burpees
  • 10 x Single Kettlebell Bent Rows @ 16kg per side (complete one side then do the other)
  • 5 x Handstand Pushups

Rest 4 minutes, then 1 round for time of

  • 45 x Burpees
  • 30 x Single Kettlebell Bent Rows @ 16kg per side
  • 15 x Push Press @ 95lbs

Results: Used 190lbs for the Bench Press. For the Pushups, put my raised hand on the ball of a Kettlebell switched sides after 5-10 reps. Metcon 7:44 and 6:03.