August 26, 2010 in WOD by Brendan Sonnichsen
Friday, August 27, 2010
Who pissed off Sarge?
1+ HSPU ladder – how far can you go on only 20 sec rest b/t sets?
Followed by:
HSPU strength work (depth HSPU, handstand holds, freestanding handstands, wall walks, db overhead holds, db press, etc. as assigned by coach)… total of 10 minutes for this section.
+ (rest 2 min)
1+ L Up ladder – how far can you go on only 20 sec rest b/t sets?
Followed by:
L Up strength work… superset L sits with strict/weighted pullup work… total of 10 minutes for this section.
+ (rest 2 min)
6 sets for total working time;
25 burpees
rest 90 sec
I have been waiting for Kelly to put this together for a couple years now and here it is… This is huge. Try to use this everyday.
14 Comments to “Friday, August 27, 2010”
Search the site
Upcoming Events
- February 1, 2012:
- February 20, 2012:
- February 22, 2012:
For Members
Random Testimonial
- ~ Juliet
"
My CrossFit experience was so awesome!! I don't think I've ever been around that much genuinely positive energy in my life! Everyone was so gracious and helpful, and at the end of On-Ramp I really felt I could do anything!! Your entire team, male and female, have such enviable physiques and I know I can get there, too, so thank you for what you guys do and for what you"
- Read more testimonials »
What's the little bird saying?
- Congrats on your muscle-up, Roup! http://t.co/6RoCzpS6 1 day ago
- http://t.co/vg992r7g http://t.co/vt7QU1dA 3 days ago
- hello 5 days ago
- More updates...
Posting tweet...
Powered by Twitter Tools
August 26, 2010 at 8:40 pm
Can someone explain how the 1+ HSPU ladder works?
August 26, 2010 at 9:24 pm
you do:
1 rep rest 20 secs
2 reps rest 20 secs
3 reps rest 20 secs
4 reps rest 20 secs
and on 5 reps..rest…6 reps…rest…and on…
August 26, 2010 at 9:25 pm
sorry forgot to say…you go up the ladder with unbroken reps until you can’t go no more…
August 26, 2010 at 9:27 pm
At K-mac…re: comment couple days ago…I’m flattered – thank you…
August 27, 2010 at 11:07 am
Can’t believe I have to miss out on Burpees today!!! Enjoy them for me!
August 27, 2010 at 12:03 pm
HSPU ladder – did shoulder press using 25# DB in each hand. Got, 1, 2, 3, 4, 4
L-up ladder using band – 1, 2, 3
Burpees – can’t remember my time – think it was 19:??. Just have to say, 150 burpees is just wrong! @Sunshine – you are sick!!
August 27, 2010 at 12:52 pm
@Sunshine
Agreed! I am pretty choked about missing burpees today too!!
August 27, 2010 at 2:19 pm
Okay, so, one of my friends who goes to New London CrossFit showed me this-yikes!
Plate burpees?!?!?
http://www.sicfit.com/video/353320-50-Plate-Burpees-New-London-CrossFit
August 27, 2010 at 3:57 pm
@Nicole B
Ok that is seriously sick!
August 27, 2010 at 4:11 pm
….nobody pissed him off per se. i just put a web-cam by the WOD board and wrote ’10km run’ on it.
August 27, 2010 at 5:15 pm
7+3 HSPU
6+4 L Pullup
15:22 Rx’d
August 27, 2010 at 5:25 pm
@Nicole B
mmmm… that reminds me of an old River City CrossFit workout we did with Brendan involving medicine ball clean-burpee-wall balls. Or we could always program some more manmakers if everyone wants to take burpees to the next level.
August 27, 2010 at 8:34 pm
6+2 HSPU
7+4 L PU
burpees 14:05 including rest time
August 27, 2010 at 9:06 pm
Actually I think I got 5+2 on HSPU and 6+4 on L PU