HSPU Volume & WOD with a buddy

Wednesday 6.05.15

Hollow rocks - great for your HSPUs.

Superman!

A: HSPU VOL
3-7 kipping HSPU EMOM for 10mins
filler: double unders

B1: 3 x 10 back extensions
B2: 3 x 8-10 strict ring dips

C: 6 min Partner WOD
P1 – OH KB Walking Lunges (24/16kg) while P2 holds flexed arm-hang or dead-hang to scale.
then
4min AMRAP:
max lateral partner burpees (jump over buddy instead of a barbell – can step over buddie to scale)

Post HSPU Vol and Partner WOD results to comments. 

  • Fee says:

    A: 3 and sometimes 2 kipping HSPU (getting used to NOT scaling this one so this was tough)
    B: got 3 x 5 ring dips (with the yellow band) and love the back extensions
    C: worked with Sharon and boy this was tough. used 16kg KB, but did the dead hang – no idea how many laps we did, but then we did 50 partner burpees – these were fun burpees!

  • Ray Simonsen says:

    A) Supplemented Push Ups – 5 Per minute.
    B1) Back Extensions
    B2) Supplemented Push Ups. 8 Per Round
    C – Worked with Wayne again today.
    C1) 24kg. 3 Rounds each OH one way and Goblet Lunges the other way due to shoulder.
    C2) At least 40 Burpees… should have counted better.

  • Alexis Cooper says:

    A. Just tried to become more comfy with handstands
    B. Back extensions and pushups- still dealing with the bung shoulder
    C. Tough! Emma and I did around 37. Turns out burpees plus a cold are not a good combo. I definitely landed on Emma one time near the end- sorry buddy!
    That’s my last wod for a while, not looking forward to coming back after six weeks of wine and cheese. Plea in advance- Have mercy coaches!

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