Hspu, dl, du, pinch

Did my own programming today.

Warm up:

  • 150 skips
  • Dynamic stretch

W.O.D.: 7 rounds for time

  • 5 Hand stand push ups (yy, py3, pp3)
  • 10 Back squats 135lbs
  • 15 Double unders
  • 20 pinch plate steps (15×2, 25×5)

Results: 24:38

Notes: did the hspu with colored bands. Back squats were slow to try and get depth, double unders were 90% unbroken, increases the pinch plate steps to increase grip strength. Forearms are burning.

Not bad work out, tried to focus on weaknesses.

Double Dip: OPT Workout with Brad Millard

  • 3 rounds for time
  • 25 Kettle bell swings 2pood
  • 25 burpees

Results: 11:59 with a bathroom pee break. After the first round I had to relieve my bladder.