FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MON-FRI AM 0515 | 0600 | 0645 | 0915

    MON-THU PM 1230 | 1715 | 1800 | 1845

    FRIDAY PM1230 | 1715 | 1800 

    SATURDAY0800 | 0900

    SUNDAYCLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

100608 Tuesday: Handstand Holds

By jerryNo comments yet

100608 Tuesday Complete 7 rounds of Handstand Holds for maximum time, XX Pullups.

Post total time of 7 rounds of handstand holds to comments.

The measurement in this WOD is total time for Handstand holds. It will be fun to partner up with a teammate so they can watch the clock and yell at you. Work your pullups in between each Handstand hold. If you treat this as a you go, partner goes and work quick but not hurriedly it will be a good pace.

Treat the Pullup portion as an opportunity to get better. Work what you need: Kipping pullups, butterfly pullups, chest-2-bar pullups, weighted pullups, negatives, ring rows. Reps could be in the 5-15 rep range; it should be ‘work’ but nothing that will crush you.

Comments

comments

No Comments to "100608 Tuesday: Handstand Holds"

  • Hazen Marshall says:

    June 8, 2010 at 9:28 am - Reply

    Handstands: 2:00, 1:30, 1:05, 0:34, 1:30, 1:15, 1:15 = 9:09

    Five L-sit pullups between rounds of handstands.

  • Adrienne Hoar says:

    June 8, 2010 at 9:53 am - Reply

    Handstands: Total 10:44

    Butterfly pullup work. I got one. Does that count?

  • jerry says:

    June 8, 2010 at 12:42 pm - Reply

    6:34
    I’m OK at HSPU not so much on the HS holds!
    Did c-2-b 20lb chain pullups: 22,20,19,16,fizzle…
    Another fun wod with the lunch bunch!
    Finished with MarkyD on Tabata rows…

  • Danya Armstrong says:

    June 8, 2010 at 1:22 pm - Reply

    12:09 Total on HSPU holds
    praticed Butterfly Pullups

  • john scott says:

    June 8, 2010 at 2:04 pm - Reply

    total time: 9:51

  • Melissa Lopes says:

    June 8, 2010 at 2:25 pm - Reply

    12:40 ate the floor on the last one when my left arm gave out. Mixed up pullups mainly strict or weighted. Great snatch session after–improved speed under bar.

  • Melissa Lopes says:

    June 8, 2010 at 4:01 pm - Reply

    Correction 12:21. The sun has fried my brain.

  • Jason Windsor says:

    June 8, 2010 at 4:04 pm - Reply

    Did better than I thought on Handstand holds — 9:01 total time
    Mixed with Kipping PU work, max on bar per round — total of 45
    Great work with the 5:15 crew!!!

  • Chad Norman says:

    June 8, 2010 at 4:57 pm - Reply

    11:41 cumulative + 4x pull ups with 2 sets of chains, OG style.

  • Fred H says:

    June 8, 2010 at 5:20 pm - Reply

    8:18 40XPU P band

  • Daniel Hunter Wilson says:

    June 8, 2010 at 6:22 pm - Reply

    2:02 for HSPU holds.
    33 strict pullups with 35lb KB.

  • Laurie Wasko says:

    June 8, 2010 at 6:41 pm - Reply

    11:18 and lots of rolling out in between…

  • Joel Angeles says:

    June 9, 2010 at 9:17 am - Reply

    9:17.

    Butterfly getting there!

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314