Strict Handstand Push-ups & Rope Climbs…

AMRAP 10
7 Strict Handstand Push-ups
1 Rope Climb

6 Rounds plus 1 rep*

*goal was 10 rounds. HSPUs were not cooperating today! 

“2011 CrossFit Games Event #3″…

5 Rope Climbs
5 Clean and jerk (115)
4 Rope Climbs
4 Clean and jerk (135)
3 Rope Climbs
3 Clean and jerk (155)
2 Rope Climbs
2 Clean and jerk (175)
1 Rope Climbs
1 Clean and jerk (195)
14:28

Rx was 145/165/185/205/225

"Low Pull & Sky Pull"...

9-7-5 of:

Deadlifts (275)

Rope Climbs (12)

10:23 Rx 

"Pitfall"...

Four Rounds for Time:

300M Row

3 Rope Climbs

10 snatches (95)

14:48 Rx  

(3:00 PR from  8/9/12)

“Falkel”…

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups
8 Box jump, (30/24) inch box
Rope climb, 1 ascent

9 rounds plus 6 reps RX. Had to do singles on the HSPUs the last three rounds. 

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

"Enter Sandman"...

3 Rope Climbs (15)

7 Power Cleans (115)

4 Shoulder to Overhead (115)

8 Box Jumps (24)

11 rounds + 8 reps with Mike Burnes.

 The sandbag runs sucked as I knew they would but that WOD was exactly what I needed to put my perception of my fitness lever in check. My metcon has a LONG way to go!

"A bad day for your ego is a great day for your soul". - Jillian Michaels

"Everlong" & 1RM Overhead Squat

"Everlong"
3 rounds for time of:
10 Overhead Squats (95)
3 Rope Climbs
10 T2B

7:43 Rx

Then I attempted Max Rep of OHS at my body weight (155). I got 11 (tied my PR) but a few had questionable depth.

Finally:

1RM OHS - 231# (1# PR!)

Been a LONG time since I have attempted anything over 155#. Felt good having that much weight overhead!

“Keyser Söze”…

Three Rounds for Time of:

25 GHD Sit Ups

50 Walking Lunges

5 Rope Climbs

13:47 Rx

"Rowing Annie"...

For Time:

500m Row

50 AbMAt Sit-ups

400m Row

40 AbMAt Sit-ups

300m Row

30 AbMAt Sit-ups

200m Row

20 AbMAt Sit-ups

100m Row

10 AbMat Sit-ups

15:19 Rx

Cash Out: Max Rope Climbs in 2 minutes - 10

“Pitfall”…

Four Rounds for Time:

300M Row

3 Rope Climbs

10 Snatches

17:48 Rx

Cash Out: 50 Double Unders






____________________________________________________________________

WOD # 2: "Death by Power Snatch"

Minute 1 -1 Power Snatch (95)

Minute 2 -2 Power Snatches

Minute 3 -3 Power Snatches

…until you run out of time or tap out

9 rounds + 8 reps

Press 3-3-3, "Full Tilt" & Attempt at Muscle Up HSPU with 20# Vest...

Strength: Press 3-3-3

135 x 3

145 x 3

155 x 2

“Full Tilt”

30 Calories
Row

30 Hand Release push ups

3 Rope Climb

30 Kettlebell Swings (70)

20 Calories Row

20 Hand Release push-ups

2 Rope Climbs

20 Kettlebell Swings (70)

10 Calories Row

10 Hand Release push-ups

1 Rope Climb

10 Kettlebell Swings (70)

13:57 Rx

Then I attempted a Muscle Up Handstand Push Up with the 20# Vest. Probably should have done this BEFORE the WOD.

“Redemption”...

5-4-3-2-1 of:

•Rope Climb

•Clean (95)

•HR Push ups

14:47
155# was RX. Hurt my arm practicing rope climbs. Probably should have skipped this WOD. In a lot of pain right now!

"Wrecking Ball" ...

Teams of 2 complete:

10 Muscle Ups/10 Rope Climbs

40 Box Jumps (24)

60 Wall Balls (20)

80 Push Ups

100 Air Squats

80 Back Extensions

60 KBS (53)

40 Pull Ups

20 Burpess

15:47 Rx

Deadlift & "Giving The Middle Finger To Gravity"...

1. Deadlift
7 sets of 1 rep - 315,325,335,345,355,295,295

I completed 7 sets of 1 rep. All seven reps were 80 - 105% of my1-rep Max.

2. "Giving The Middle Finger To Gravity"...
3 rounds for time of: 22:56 as Rx
600 meter Run
2 Rope Climbs (15')
15 Box Jumps, 24"

I wore a 20 lbs weight vest for the entire WOD and it was 86 degrees! That might have been the hardest workout I have ever done! The rope climbs and box jumps with the 20lb vest were a mental and physical commitment.