Thursday 09.12.13

21-15-9 reps of
Hang squat clean, 10-15 pound dumbbells
Handstand push-ups (scale as necessary)

Post time to comments.

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!


  1. 6:18
    30# cleans butt to floor squats, 1st round HS 5 on wall 16 on bed; last 2 rounds 3 on wall each round.

  2. 6:05
    Butt to floor
    30 lbs
    Hspu-feet were elevated on bench in pike position for 12 reps. Ended up on floor in tightest pike I could get while still getting head to floor.

    That was a quick hurt-harder than I expected (as usual 😉

  3. 5:58
    Butt to floor
    hspu were on 18" box. Head on floor. Arms were shaking. I fell on very last rep. Completed it on floor in pike.

    * On a side note…I went with our youth last night to a local firehouse. Ended up that I got to put on their fire gear. Very full circle moment after completing the WOD yesterday and then literally putting my feet in their shoes. Btw, the suit weighed 70lbs without the tank. That was a WOD in itself!! Thank you!

  4. 5:10. 10 pound butt to floor, and all gpu. I tried elevating my feet on my nightstand, that didn't work too well. I have been slacking big time 🙁 I need to get back into the swing of this!!

  5. 4:24
    15# butt to floor
    Jack knife push up for handstand
    Last round put feet on bed.

  6. 5:48. 45# bar cleans, leaning against door & walked hands bacwards, very shallow leaning pushups.
    Going to try & run on track tonight

  7. 4:28
    10# dumbbells
    In downward dog position for push-ups

  8. 6:50 30# squat cleans. Feet on 18" box, last half were knees on box. I always feel like a workout is going to be simple and then wind up in a pool of sweat. It rocks!

  9. 6:21
    I read the workout wrong and completed with cleans instead of squat cleans for time of 3:35
    Then realized what I did and started clock again adding 21-15-9 of just squat cleans…for combined time of 6:21.
    20# on squat cleans

  10. 4:09, first set of push ups in hand stand, rest on floor. My head was about to explode! I thought I would do better since I was a gymnast when I was younger. Boy was I wrong!

  11. 5:36 20lb HSC; push ups with feet on dining room table.

  12. 4:55

    HRs in place of the Hand Stand PU's
    (Still recovering from yesterday's incomplete WOD)

    Surprised at sore abs though…

  13. 5:08

    15# cleans

    I decided I need to improve my push up form so I'm doing gpu with my hands close to my chest and boy are they harder than I imagined!! I'm excited to gain strength in this area!

  14. 5:21

    10lb. hand weights
    girl push ups

    It's good to be back at this!

  15. 5:59 hspu are hard, I can barely do the first step of those! Something to work on

  16. Did not time this, but I did it today! I focused more on form and "babying" my wonky knee today, plus I did a pre-programmed treadmill workout wearing an 8 lb. vest as well.

  17. 3:55. Did not have weights so I did 20 lb kettle bell swings instead of cleans. Also modified the push-ups

  18. Completed on 9/18 after 9/18 wod. 4:18. Scaled weights 15#,12.5#, 10# push-ups on toes in downward dog. Then RPM.

  19. Pat – 7:36 #75 feet on 18 box jum

    Maria – 8:20 #35 feet on weight bench

    we both worked on getting butt to floor

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