Mandy
Warmup
4:00 Minutes
15 Big Arm Circles (Forward/Backwards)
5 Pushups to Downward Dog Pose
:30 handstand hold or :30 Plank Hold
WOD
3 Sets, resting 2:00 mins b/t sets
8 Bent over single arm object row (each arm) or Table Rows/ DB Bent over rows (50lbs/35lbs)
8 Pushups/ Strict handstand pushups
Post scores tom comments
Accessory
3 Sets
20 Supermans
10 Bird dogs (each side)
20 Glute Bridges
Stretching
1:00 Frog Stretch
2:00 Childs Pose
CrossFit Division 
Wod seemed too easy as posted. Something must be wrong with me…
Subbed strict pullups for rows, push-ups with feet on the ottoman.
2:23, 2:26, 2:09
Good work Jim. Solid modification for the pushups.
Did strict pull-ups with a 14lb vest (seemed like a good idea at the time) and kipping HSPU with one ab mat.
2:17, 2:49, 3:19
Way to push it and challenge yourself Jess!
Like many great minds before me, I chose to scale this one up a bit and work on handstand pushup progression. 145# barbell rows and pike pushups off a chair
1:46 / 2:23 / 2:14
Great choice for the HSPU progression Travis.
Shoulders were cooked after doing Saturday’s WOD right before this one.
50lb DB/ strict HSPU
3:20
3:25
3:27
Shiiiiiiieeeeeeetttttt…..
Shiiiiiieeeettttt is right! Arms are gonna be buttery tomorrow!
I used a band to make the pushups more difficult … and cut the rest to 1 minute. Still finished in 04:50
Soooo…
I did the following:
5 Rounds
– 20 Cal BikeERG
– 15 SA KB push press @25lbs
– 10 Ring Rows
– 10/arm [glute bridge hold on wallball] SA chest press @35lbs
* rest 1 min*
…followed up with some Bi’s & Tri’s!
Nice way to follow up the workout Britt. Love the finisher as well, little gun run on the way out!
I wasn’t sure about the set counts. So I did:
3 rounds
3 sets of:
50# DB rows per arm
Feet elevated push-ups.
R1: 6:18 with 2:00 rest between sets.
R2: 6:02 with 2:00 rest between sets.
R3: 2:08 no rest.
Today’s row was 5 x 500m/4:00 rest.
1:41.1 avg/500m
Nice work Ken. Good work increasing the difficulty on the pushups!
Wasn’t as cold as yesterday so 5k 🙂
Much more reasonable today compare to weekend and late last week!
Team zoom CAM
30db row and hspu from the box
Total time 7:16
Mak 10# row with banded push-ups
Total time 6:41
Great job team CAM. Good modifications.
Team zoom cam.
20lb dumbbell for the bent over rows. And tried to really focus on the kneeling pushup form instead of doing the worm as I got more tired.
Total time : 7:34 with all the rest.
The supermans in the accessory work were more fun.