06-19-2009 HSPUs, Bench, Push Press & Dips

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed

Compare to 05-23-2004

This made me realize how weak I am. I went with the porch scaling--the same weights but 3, 6, 9, and 12 reps, respectively. AP destroyed me on this one. I really think it was the shoulder press that wore me down the most.

3 rounds + HSPUs + bench press

Also, AP assisted on the HSPUs. I still don't think I can do one on my own.

As Rx'd

3rds + 5 HSPU + 10 135# bench.

Until today I had not worked out since last Thursday. My muscles and joints felt great and well rested, but after this workout today my shoulders already feel over worked. They ached through almost the entire workout, not a good hurt either. Last 2 sets of HSPU were forehead 3-4 inches from ground touching a stack of weights I set up. I'm not looking forward to the run, kb siwng, HSPU WOD at all.

I felt pretty good on this on. I finished 5 rounds at pack scaling.

3 HSPUs (I was not completely vertical, but I did have a pretty steep incline)
6 bench 135#
9 push press 95#
12 dips (with assist, I knocked 20# if resistance off this to make it a bit harder)

as Rxd

3 rounds + 1 HSPU

i spent the last 2 minutes trying to do HSPUs, and i only got 1 completed and it was lame. this WOD was tough, a lot of arms & shoulders.

2 WHOLE ROUNDS!

I did the HSPU where you're sort of at an L (but it was more than 90 degrees) and your torso is vertical.

The push presses and dips zapped me pretty good. I think they need more emphasis on triceps and chest. We have weeks with 300 PUs but rarely have a lot of triceps/chest, which is what I was weakest on before we started CF and am now even weaker than I was.