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Posts tagged ‘HSPU’

Jan 24

012513 FRI

1/26 FRI Hero WOD – Blake 25min cap
4 RFT
100 ft OH walking lunge with 25/45#
30 Box jumps 20/24″
20 WB 14/20#
10 HSPU’s

Jan 18

1/19 SAT

1/19 SAT Skill- As a group review Handstand holds with wall assist, handstand eccentric lowering, kipping HSPU. How to kick up to a handstand / positioning review the following:

Handstands positioning, Handstands application, Handstands weight transfer.

WOD - FT 30min cap
64 WB 14/20#
32 AKB Swings 35/53#
16 Pull Ups
8 HSPU’s
400m Farmer carry 26/35#
2 Ascends
100m Prisoner Lunges

WU: 2x’s
20 hollow rocks
10 Plank hold w/hand to shoulder taps 2ct
8 ring rows
20 squats

Aug 15

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Hero WOD -’Nutts”. In memory of the ’31′ and in honor of ALL those abroad and the men and women right here in our own backyard who go to battle for our freedom and safety every day.

Apr 30

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