Strict Press “Pick-em & Hold-em” by DB
E3MOM = 10 – 10 – 10 – 10 – 10
*1st 10 to determine load, then Pick it & Hold it*
For Time: (21min cap)
800m Run/Row or 2k Bike
20 Handstand Push-Ups or Shoulder to Overhead 135/95 MRX 95/65
600m Run/Row or 1.5k Bike
15 Handstand Push-Ups or Shoulder to Overhead
400m Run/Row or 1k Bike
10 Handstand Push-Ups or Shoulder to Overhead
200m Run/Row or 0.5k Bike
5 Handstand Push-Ups or Shoulder to Overhead
*compare to Apr 24, 2024*
Handstand Walk & Overhead Development
-2×10 Handstand Shoulder Taps Facing Wall
-2×50’ Handstand Walk (progressions etc.)
-2×10 Band Pull-Aparts
-1x100m Kettlebell Overhead Walk
-2×10 Hip Extensions
-1x100m Overhead Plate Carry/Waiter Walk As Heavy As Possible
115(10)-135(10)x4
10:30 Rx+ (Row, Strict HSPU)
Awesome picture of Frank and Melanie; one of the true power couples at CFHSV. You don’t just nail a perfectly synchronized burpee over the bar like that on accident!
A. 105-105-105-105-105
(s2o)
B. 13:37 rx
C.
4/24/24: 120(10) x 5, 11:41 rx (bike & hspu)
Today: 95(10)-115(10) x 4, 11:09 rx (row & hspu)
A: 95-100-100-100-100
B: 15:21 Rx Run/HSPU
13:14 RX+ row strict hspu
12:42 scaled bike alt hspu s2o
75 across
14:58 rx (run, s2o)
115 across
15:03 rx+ run
A. 120 across
B. 11:36 RX+ Row
2024: 12:55 RX+ Bike
A. Modified to 5 x 10 DB strict press
B. 20:53 rx+ ( run ) bit off more than I could chew with the strict HSPUs
A. 75 across
B. 18:31 RX+ row
95 across
13:01 Rx (run, HSPU)
Go Frank and Melanie!
95 10×5 (except the 4th round Dylan made me laugh)
11:54 rx HSPU Run
115 -10-10-10-10-9
S2O bike- 11:10
A: 105(10)x5 – Completed in 12 min
B: 12:14, RX, Run/135#