Friday, July 14th

13
Jul

Friday, July 14th

WOD

Skill Work:

10 minutes of practice
Handstand

Conditioning:

20 alternating Tabata intervals (10 minutes)
Bench press (135/95lbs)
Pistols (alternating legs)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest.
Your scores are the lowest number of bench presses and the lowest number of pistols you complete in any round.

Post handstand progress and Tabata scores to Comments.

20 Responses

  1. Kim

    6 bench presses @ 63# and 6 Pistols with the rings each round

    I definitely held back because I’m terrible at both of these movements

  2. Matt

    Bench: 8/8/8/8/8/8/8/7 rx, what a pump!

    Pistols: 8’s all the way, right leg Rx, left leg to Brian’s stool

    HS Practice: Focused on straddle and straddle press negatives

  3. Rekas

    Handstand practice – got a couple 10ish seconds, 5 seconds. Using my long fingers for balance! 🙂

    Bench: [4]
    7,6,6,6,5,5,5,4,4,4 (@ 85)

    Pistols:[7]
    7,7,8,7,8,7,7,7,7,8 (one ring/hand holding)

  4. dtm

    Handstand things, tried coming off the wall a bit, some HSPU, shifted my weight from side to side (I can’t do/am too scared to do shoulder taps) etc etc etc…

    20 alternating Tabata intervals
    Deficit push-ups (12/10/10/10/10/9/9/9/9/8)
    Pistols to a folding chair – 10 each round

  5. Jason

    Repeated Monday’s back squat at school
    3’s at 245
    1’s at 260, 270, 280, 290

    4x 10 hip extension on something kinda resembling a ghd

  6. Joe

    2 bench @ 135
    5 pistols on a box

    Bench started out at 6 and basically declined 1 rep every two rounds. Did the last 2 rounds at 125# getting a couple more

  7. chad

    3 vs 3 Basketball will be on Sunday July 23rd after Oly Class

    If anyone wants to shoot around or play this coming Sunday I’ll be in the park also after Oly

  8. JoJo

    Stamina Squat
    EMOM x12 6RDs
    ODD: 2 Front Squats
    EVEN: 4 Back Squats

    “Raise the Bar”
    Ascending Ladder for 8 minutes
    3 Thrusters 3 T2B 95/65
    6 Thrusters 6 T2B
    9 Thrusters 9 T2B
    Continue to add (3) reps to each movement until time is called.

    RD of 15+21 111 reps RX’d

  9. Roberts

    Stamina Squat
    EMOM x12 6RDs
    ODD: 2 Front Squats
    EVEN: 4 Back Squats
    @ 70% of 1RM FS – 103

    “Raise the Bar”
    Ascending Ladder for 8 minutes
    3 Thrusters 3 T2B 95/65
    6 Thrusters 6 T2B
    9 Thrusters 9 T2B
    Continue to add (3) reps to each movement until time is called.

    12 + 6 RX’d

  10. Alice

    Bench: [3]
    7-7-6-6-5-4-3-3-4-3 @ 80#

    Pistols: [7]
    11-11-11-11-11-11-11-11-7-11 rx

    5×5 strict pull-ups
    shoulder and hip mobility

  11. jmiz

    East

    Back squat 5s
    Up to 200#

    5 min AMRAP x 4 rounds
    6 DL 155#
    9 hand release push-ups
    12 box jumps 24″

    3 rounds per…round? = 12 rounds total @ 165# DLs

  12. Ashley Moduno

    Wod: 4/10
    Bench: 10-10-7-5-6-6-6-4-5-4 RX this got heavy reaaaaaal quick!
    Pistols: 10-10-10-10-10-10-10-10-10-10

    5k row 24:53 (2:24 PR)

    100 abmat sit ups
    50 strict abmat sit ups (no arms!)

    50 push ups (15-10-15-10)

    3RNFT: 10 unbroken wall balls at 20#

  13. David Perlow

    min: 7 pistols from sitting on med ball
    min: 3 bench @ 115# – 1st set was 11 but went downhill fast