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Tuesday 06 July 2010

Posted by The Coach on July 5th, 2010

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand Stand Push Up
Pull Ups x 3
Squats x 6

In Round 1 you will perform 10 HSPU’s, 3 times that many Pull Ups (30) and 6 times that many Squats (60). In round 10, you will perform 1 HSPU, 3 Pull Ups and 6 Squats.

Post time to comments

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14 Responses to “Tuesday 06 July 2010”

  1. graeme said

    that WOD looks like a cracker !!
    for all those booked in dont lay down

  2. Pete Yeates said

    WU = Mobility, Squat x 5 @ 15, 15, 45, 65kg.

    Squat 5 x 5 @ 85kg.

    Double Kettlebell Press 20kg x 5,5,5, 24kg x 3,3.

    Muscle-ups x 10 singles, strict.

  3. Nicole said

    WARM UP: 2rounds 500m row
    20 kb swings
    10 burpees
    mobility drill

    WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
    Hand Stand Push Up ( scaled pike )
    Pull Ups x 3 ( p/b )
    Squats x 6

    TIME: 24 mins

    stretch out & roller….

    Tried to do HSPU’s but couldn’t get my head all the way to the floor ;-/
    Great wod, great morning, great work by all πŸ˜‰

  4. Andrew said

    WU – r rds of 500m row, 20 x Kb wings, 10 x burpees, mobility

    WOD – pike pushups with low box (8″??) and pull ups with blue band

    22:20

    next time will try a higher box, pullups were a killer by round 3.

    bit of a slogfest particularly the middle rds…

    well done to adam doing as rx’ed especially as this was 12hrs after setting the bar on y’days WOD

  5. Tereena said

    Really enjoyed this morning πŸ™‚
    Thanks Steve for the scale…ALOT…
    I was quite scared about all those pull-ups!
    Fantastic effort by everyone!!
    Enjoy the warmth lucky Adam πŸ™‚

  6. The Cell said

    Great work guys. As tough as everyone thought?? Rounds 8-5 are by far the worst.

    Have a great time in Bali Adam!

    Jase πŸ™‚

  7. Adam Piller said

    Wod as rxd 27.20mins

    great wod, was tough but pushed through. Good work all! See u in a week with a Bali tan line

  8. Amith said

    WARM UP: 2rounds 500m row
    20 kb swings
    10 burpees
    mobility drill

    WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
    Hand Stand Push Up ( scaled pike )
    Pull Ups x 3 ( p/b )
    Squats x 6

    27:50min

    A good WOD to keep me honest as usual pull-ups were slow tried to keep form on these.

  9. Bliss said

    WARM UP:
    2rounds 500m row
    20 kb swings
    10 burpees
    mobility drill

    WOD:
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Hand Stand Push Up – Scaled
    Pull Ups x 3 – b/b – should probably have done red band πŸ™‚
    Squats x 6

    TIME: 24 ish, I think. Not sure.

    I loved this WOD. It was fun!

  10. Storm said

    yes Bliss Bomb you should have πŸ™‚

  11. Lisa said

    Well done 530pm crew – we smashed a really tough WOD!!

    I scaled to;

    10,9,8,7,6,5,4,3,2,1

    Pike push ups
    Pull ups (BB) x 3
    Squats x 6

    25.31 mins….. Painful!!

  12. Bliss said

    All I can say is…Thursday’s WOD is a cracker!

    Enjoy! and my only small tip is make sure you come in under 2mins…it makes ALL the difference!

    Storm…I know you are right. Sorry πŸ˜‰

  13. Tracy said

    WARM UP: 2rounds 500m row
    20 kb swings
    10 burpees
    mobility drill

    WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
    Hand Stand Push Up ( scaled pike )
    Pull Ups x 2 ( b/b )
    Squats x 3

    TIME: 20:20 mins

    stretch out & roller….

  14. Tracy said

    Whoops – I only did pushups – not pike
    usually got 3-5 out as normal push ups and then did the rest on my knees

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