Handstands, Pendlay Row & a EMOM

Wednesday 15.10.14

Smash Clash 2014 – Gee Up w/ Ben & Craig


  • Handstand play


  • B1: 4 x 10 Pendlay Row // rest 60 seconds
  • B2: 4 x 10-15 T2B // rest 60 seconds


EMOM (10 min):

  • 1 x Muscle up
  • 2 x HSPU
  • 3 x Power cleans (50/35kg)
  • 4 x Box jumps (30/24″)

Post loads, reps to comments.

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  • Ivan L says:

    A. Tried Coops suggestions of handstands facing the wall to correct back curvature. Only so much you can do in a few minutes but it seemed to help.
    B. Pendlay rows 42, 52, 62, 62kg. Never sure how heavy and what feels right with a new movement. Think I got it mostly right(?).
    C. Not a good WOD when you’re fatigued. I did it with 2 burpee pull ups subbed for muscle up. Made through but I doubted myself between rounds 4 and 8. Was zoned out more than usual.
    Proud of Kenny who did the MU option – strict!
    Meanwhile, back at home Ewen was snoring.

  • A: Worked emom 90secs 3 strict hspu and 40 unbroken double unders
    B: 50kg for the rows.
    C: got through each round in about 42secs- last two rounds were 48,53secs

  • Amanda C says:

    A. Played with wall walks.
    B. 25kg for the rows.
    C. The first few rounds were the hardest, then I was scaled down to 1 burpee pull up from a box and got faster towards the end.

  • Bec B says:

    My weekend so 10am action!
    A. Practiced freestanding HS, pretty much lose it as I go to walk though.
    B. Rows at 20kg and 1 set at 25kg as I haven’t done them like this before. Great exercise for upper back, be good to see them more! Also worked on stringing T2B together and got a couple of sets of 5ish.
    C. This WOD made me kinda dizzy, on the floor, jumping, upside down, jumping haha! Arms blew out when Becca gifted me some bumpers beside my ab mat to make HSPU Rx. pretty much game over there!

  • TessaW says:

    A: With some good tips from Maddy, I got some pretty good freestanding holds!
    B: Rows at 35kg – Strung T2B together for the first time ever. They were slow, but got a few sets of 4-5 in there!
    C: Bit rough this one.

  • A) Free standing practice. Still having trouble getting to the stable position.
    B1) 40, 50, 50, 50
    B2) Did 10 each round
    C) Rxd, but only completed round 1 as was having trouble gripping the rings properly. Spent most of the time doing MUs and HSPUs.

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