Final Touch

 In WOD

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.

Recent Posts
Showing 14 comments
  • cody
    Reply

    225#, 8:50 with 10# plate for pistols

  • Sheree Pierce
    Reply

    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!

  • Mitch
    Reply

    135#, 8:05 16″ box w/ 25# plate pistols and burpees, red bands for hspu.

  • Mitch
    Reply

    Oh yeah, and 23 burpees and 400m run for my birthday.

  • Jj
    Reply

    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.

  • Jeremy Johnstone
    Reply

    195# on the complex.

    9:16(16″ w/25# plate for pistols and burpees, 1 ab mat)

  • Miguel
    Reply

    135lbs on the complex. 10:06 16″ box for pistols, red/purp band for HSPUs, 20″ box for burpees

  • Clint
    Reply

    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

  • Clint
    Reply

    *3 minutes. Stupid fat fingers

  • Greg
    Reply

    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.

  • Stephanie
    Reply

    105-115# for the skill
    10:37 or 10:57 for the wod. 1 ab mat 10# plate for pistols.

  • Neal
    Reply

    185-195-205-215-220 on the barbell complex

    7:06RX on the WOD. Really fun classes today!

  • Garret
    Reply

    Nice job Neal. 185-205-205-225 on the bb complex. 9:54 (chair pistols) on the wod

  • Kara A
    Reply

    8:13 16″ box for pistols and burpees, blue and red band. I agree, super fun classes today.
    Happy birthday Mitchel!

Leave a Comment