Final Touch
Posted on July 8, 2012
WOD 7/9/12
5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.
-then-
For time:
8 Pistols (alternating)
8 HSPU
8 Burpee Over-The-Box Jumps 20″
12 Pistols (alternating)
12 HSPU
12 Burpee Over-The-Box Jumps 20/16
16 Pistols (alternating)
16 HSPU
16 Burpee Over-The-Box Jumps 20/16
Scale the pistols by sitting to a box rather than using the wall or a band to pull yourself up for assistance.
Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won't be a competition; just a bada$$ workout we hope everyone is willing to take on!
Due to lack of attendance we will no longer have open gym on Sundays. We will have special events on Sundays from time to time like we are doing this week.
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Meal Of The Day
July 9th, 2012 - 06:56
225#, 8:50 with 10# plate for pistols
July 9th, 2012 - 12:23
I’m in ATX and will go to one of KPs classes tonight. Interestingly it has hspu and pistols in it! Thankfully, no burpee over the box!
July 9th, 2012 - 12:48
135#, 8:05 16″ box w/ 25# plate pistols and burpees, red bands for hspu.
July 9th, 2012 - 12:50
Oh yeah, and 23 burpees and 400m run for my birthday.
July 9th, 2012 - 14:04
11:36 one mat. Might be the first time I finished a wod with one mat that had a higher number of reps for hspu and I kept them in sets of four or higher
175# for the complex.
July 9th, 2012 - 14:21
195# on the complex.
9:16(16″ w/25# plate for pistols and burpees, 1 ab mat)
July 9th, 2012 - 19:09
135lbs on the complex. 10:06 16″ box for pistols, red/purp band for HSPUs, 20″ box for burpees
July 9th, 2012 - 19:26
175# on the complex
10:15 on the super scaled WOD. 20″ box on the pistols, 1 mat on the hspu, reg burpee box jumps. The last set of hspu took me over 4 minutes
July 9th, 2012 - 19:29
*3 minutes. Stupid fat fingers
July 9th, 2012 - 19:42
170 on the complex.
10:35 on the wod 18″ pistols, same for the burpess, didn’t want to waste time looking for another box. red/blue bands for hspu.
July 9th, 2012 - 20:08
105-115# for the skill
10:37 or 10:57 for the wod. 1 ab mat 10# plate for pistols.
July 9th, 2012 - 20:10
185-195-205-215-220 on the barbell complex
7:06RX on the WOD. Really fun classes today!
July 9th, 2012 - 22:06
Nice job Neal. 185-205-205-225 on the bb complex. 9:54 (chair pistols) on the wod
July 9th, 2012 - 23:13
8:13 16″ box for pistols and burpees, blue and red band. I agree, super fun classes today.
Happy birthday Mitchel!