The CrossFit WOD for 11/13/2013:
WOD:
For Time:
21 Handstand Pushups
21 Wallballs (20/14)
42 Double Unders
15 Handstand Pushups
15 Wallballs (20/14)
30 Double Unders
9 Handstand Pushups
9 Wallballs (20/14)
18 Double Unders
Supplemental Strength
Snatch Grip Deadlift
5, 5, 5
Post Time to Comments
As a “chipper” this WOD is about consistently chipping away at the reps. 45 Handstand pushups is a lot. We have been working on handstand pushups a lot this month, so you should be getting comfortable with an appropriate progression.
Scaling:
Platinum: As written above. Handstand Pushups may be kipping or strict, but must be inverted and to the ground.
Steel:
For Time:
15 Handstand Pushups
15 Wallballs (20/14)
30 Double Unders
12 Handstand Pushups
12 Wallballs (20/14)
24 Double Unders
9 Handstand Pushups
9 Wallballs (20/14)
18 Double Unders
Handstand Pushups may be kipping or strict, but must be inverted and to the ground.
Brass:
For Time:
15 Handstand Pushups
15 Wallballs (20/14)
30 Double Unders or 90 Single Unders
12 Handstand Pushups
12 Wallballs (20/14)
24 Double Unders or 72 Single Unders
9 Handstand Pushups
9 Wallballs (20/14)
18 Double Unders 54 Single Unders
Handstand Pushups may be kipping or strict, but must be inverted and may be to a raised target.
Bronze:
For Time:
15 Handstand Pushups
15 Wallballs (20-14/14-10)
30 Double Unders or 90 Single Unders
12 Handstand Pushups
12 Wallballs (20-14/14-10)
24 Double Unders or 72 Single Unders
9 Handstand Pushups
9 Wallballs (20014/14-10)
18 Double Unders 54 Single Unders
Handstand pushups may be inverted to a raised target or piked on a box.
Brass – Kipping HSPUs with an Ab mat: 7:40
Brass – 9:18 with strict HSPU’s without an ab mat
Didn’t have the Double-unders today and had to go with singles.
Welcome to 6 am Rafa! Good to have you join us.
Rx – 8:51 with kipping HSPU’s ab mat and 2-25lb plates and 3x singles on the jump rope.
Glad to have joined 6am (at least for this week, until my work or sleep catch up to me :)…great crew!