Friday 090522

“Twins”

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

http://www.crossfitbrandx.com/index.php/forums/viewthread/6931/

Pack:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (or appropriate progressions)

95 pound Thruster, 20 reps
20 L-Pull-ups (tuck pull ups or pull ups as a sub if unable to do L-pull ups)

Puppies:
Two rounds, of each couplet, for time of:
500 meter Row
10 Handstand Push-ups (or appropriate progressions)

25-45 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)

Buttercups:
Two rounds, of each couplet, for time of:
500 meter Row
10 Push-ups (or appropriate progressions)

pvc-15 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)

Handstand Push up progressions:
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

http://www.brandxmartialarts.com/videos/HandstandPushups.wmv

I have a funny feeling I'll be doing Pack or Puppies today. My gym doesn't have dumbbels heavier than 80lbs and I don't know where I'll be able to do handstand pushups at in the gym.

Final Time: 25:30

I did better than I thought. I did everything in the Big Dawg workout except I couldn't manage the 115lb thrusters so I went with 50lbs dumbbells. For the L-Pullups I did get 12 as prescribed on the first round and then finished the remaining with a blend of regular and kipping pull-ups. The second round wasn't so good. I got 4 L-pullups but hit the wall. At that point I had to do assisted pull-ups on the machine with 40lb assist. On the flip side that's the lightest I've gone using the assist machine yet, so I'm getting stronger on the pull-ups after all.