Johnny On The Spot

  • September 17, 2014
  • By :

mooch hspu2

Warm-up
100 dubs
50 shoulder taps
*scale as necessary

6 minutes working banded couch stretch and calf stretching

Gymnastics
Max effort freestanding handstand – work on staying still. Must stay within 4×6 mat.
Max effort handstand walk- for those who can go the distance w/ turnarounds

Strength (30 Minutes)
1. Back Squat with Chains (keep at 60-70%)
2-2-2-2-2
-Working on speed out of the bottom
2. Front squat
1-1-1-1

WOD (15 min)
3 Rounds
In 4 Minutes Complete
120 Double Unders
20 Unbroken Chest to Bar Pull-ups
Then AMRAP
Overhead Lunges with Axel (135,95)
Rest 1 Minute

*If you break up the pull-ups it is 6 Burpees on the spot before continuing the set.

Open- (115,75)

4 Comments

  • biscoe

    09/18/2014 @ 6:06 pm

    back squat: 295 w/ 2 chainz
    front squat: 335, failed on 350
    wod: 22 (17+0+5) @ games… smashed my jump rope handle in the middle of it

  • Andrea

    09/18/2014 @ 1:27 am

    back squat: 205 with two chanizzz
    front squat: 235
    WOD: 21+18+11= 50 #@games

  • Marc Piccuirro

    09/17/2014 @ 11:57 am

    35 feet is about a 10 foot PR
    Back squat: 225 w/4 chains
    Front squat: 315
    WOD : 16 (10+6+0) Rx
    High volume dubs sapped me

  • Mike Quigley

    09/17/2014 @ 11:13 am

    walked 41′ this morning – probably twice as long as I’ve ever made it.
    Back Squat – 225 w/2 chains
    Front squat – 260# (5# PR)
    WOD – 3 lunges @ 115, did 15 CTB, made it through 10 CTB on the last round.

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