Tuesday, May 23rd

22
May

Tuesday, May 23rd

WOD

“CrossFit.com 170402”

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95/65-lb. front rack walking lunges, 15 steps

Post rounds completed to comments.

Then, cash out with
50 Strict Pull-Ups

33 Responses

  1. Matt

    6+6 rx, first 3 rounds strict, all kipping after that… Regionals 17.1 is gonna be rough
    50 strict pull-ups in afsap, 20/12/10/8

  2. robseda

    4+2
    5 strict hspu on dumbbells (terrible)
    15 I dream of Jeannie front rack lunges 95# (less terrible than imagined)

    50 strict pull-ups: 5:34
    20-9-8-8-5
    with more rest, maybe could have cut that down to 4 sets… maybe

  3. Rekas

    5+5 @ 65# w/ pike push-ups on a box

    25 strict pull-ups (~8 min)
    first 10, singles
    15 w/red band, 2s and 3s

  4. AllisonR

    WOD: 3 + 10 @55lb. Regular push-ups the first 2 round and then knees for the last
    should’ve gone lighter with the lunges. broke it up too many times

    25 strict pull-ups. Doubles for the first 9 rounds and then singles for the last 7 pull-ups

  5. dtm

    WOD:
    Complete as many rounds as possible in 10 minutes of:
    10 Ring-dips
    95/65-lb. front rack walking lunges, 15 steps
    6+14

    Cash out:
    5 Rounds
    5 strict pull ups w/ 1 chain
    5 strict pull ups

  6. Michele Adler

    Hi guys! I live! I was wondering if anyone has any yoga studio recommendations. I can’t really do weighted exercises for now. Thanks for your help!

    1. Alice

      Hi Michele! Here’s my vote (as a yoga enjoyer but Crossfit believer): I’ve found when injured or just exceedingly sore that coming in to programmed workouts and doing them bodyweight or with PVC pipe (not to be underestimated… seriously) is a great way to go. There’s so much strength to be gained from the ranges of motion, alone, that rebuilding from there is what I’ve found most useful. Hopefully see you soon!

    2. Michele Adler

      Thanks guys! Yes I think I will do both. Dropping out of PT soon bc it doesn’t seem to be doing much and I just spend most of my time waiting. See you soon!

  7. ERIC S.

    On the 0:00 mark
    Alternating EMOM x 12 (6 Rounds)
    Odd Minutes – 3 Deadlifts (building)
    Even Minutes – 3 Deficit Kipping HSPU 4″
    deadlifts
    315,335,355,375,395,415

    ON THE 20:00… “CHRISTINE’S COUSIN”
    3 Rounds:
    500 Meter Row
    12 Deadlifts (225/155)
    12 Burpee Box Jumps (24/20)
    11:04 Rx’d (went unbroken on the deads but was slow on the burpee box jumps.

  8. JoJo

    On the 0:00 mark
    Alternating EMOM x 12 (6 Rounds)
    Odd Minutes – 3 Deadlifts (building)
    Even Minutes – 3 Deficit Kipping HSPU 4″
    deadlifts (Abmat HSPU kipping getting stronger)
    155-200-225-235-245-260 (3reps PR)

    ON THE 20:00… “CHRISTINE’S COUSIN”
    3 Rounds:
    500 Meter Row
    12 Deadlifts (225/155)
    12 Burpee Box Jumps (24/20)
    12:24 Rx’d (6-6 on the deads each RD)

  9. Ashley Moduno

    3+2 RX Need more practice with HSPUs!
    25 strict pullups
    Worked on handstand walk progression for a few

  10. Mickey K

    7+10
    scaled handstand push-ups with 20 hand release push-ups, Rx lunges
    50 strict pull-ups
    24/14/12

  11. JLee

    4+8 with pike push ups on the 30″ box, Rx weight. Shoulders ouch need to work on that

    40 or so pull ups in 9 mins

  12. Melissa TruHero

    5+16 with pike push-ups on small box / alternating toes and knees – lunges @ 63#

    25 strict pull-ups with thin red band