Sunday 090823 WOD

Posted by Brian PCF
Aug 23 2009

Got to do a WOD with my good buddy Greg today, first time (I think) we’ve actually worked out together, but he’s been to PCF before and worked out when he’s in town.

Beat him today, but considering how hard he gets after it, this will probably be the first and last time that happens.

For Time:
30 GHD Situps
3 Handstand Pushups (HSPU)
7 Front Squat, 135 lbs (from the ground)
3 Handstand Pushups (HSPU)
7 Front Squat, 135 lbs (from the ground)
3 Handstand Pushups (HSPU)
7 Front Squat, 135 lbs (from the ground)
3 Handstand Pushups (HSPU)
7 Front Squat, 135 lbs (from the ground)
3 Handstand Pushups (HSPU)
7 Front Squat, 135 lbs (from the ground)
30 GHD Situps
Time: 8:38

Notes: Greg did this in 9:18. I was doing the HSPU with one foot flat on the wall. When I’m not kipping, this definitely seems like the easiest way to do these. Didn’t really concentrate on tightening the mid-section at all (which I just try to do now versus try to “Hollow Rock” in HSPU since whenever I try that, nothing really happens) because my core was pretty fried from the GHDs. Overall happy with this thought, only broke the squats on one set.

Diet was pretty good today, all Paleo, definitely a little high on protein as I was hungry/awake after each meal.

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