Mike Long

Hometown:
KS
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
--
Weight:
--

September 4, 2013

Performed at: CrossFit Diem
Workout Name: 130904 2 person team WOD
Description: As many rounds as possible in 20 minutes of:
10 Handstand Push-ups
15 Pistols (alternating legs)
20 weighted Pull-ups, 20/14

Scaled 1
As many rounds as possible in 20 minutes of:
5 Handstand Push-ups
15 Pull-ups
25 Air Squats

Scaled 2
As many rounds as possible in 20 minutes of:
10 Hand Release Push-ups
15 Pull-ups
20 Air Squats

Handstand Push-ups will be done with an Abmat and 2 bumper plates. And the weighted Pull-ups with a medicine ball between the legs.
If you do not have pistols you will be doing the first scale. If you do not have pistols or handstand pushups then you will do the 2nd scale.
If you must scale to Jumping Pull-ups, you will do 2 for every 1 Pull-up.
Results: 11 rounds 3 reps
Workout scaled
Modifications at: Did Scale 2
Athlete's Notes: 2 person team WOD. Did with Steve. We evenly split each movement, each round.

1 similar workout

Date Name WorkoutDescription Results
09/04/2013 130904 2 person team WOD As many rounds as possible in 20 minutes of:
10 Handstand Push-ups
15 Pistols (alternating legs)
20 weighted Pull-ups, 20/14

Scaled 1
As many rounds as possible in 20 minutes of:
5 Handstand Push-ups
15 Pull-ups
25 Air Squats

Scaled 2
As many rounds as possible in 20 minutes of:
10 Hand Release Push-ups
15 Pull-ups
20 Air Squats

Handstand Push-ups will be done with an Abmat and 2 bumper plates. And the weighted Pull-ups with a medicine ball between the legs.
If you do not have pistols you will be doing the first scale. If you do not have pistols or handstand pushups then you will do the 2nd scale.
If you must scale to Jumping Pull-ups, you will do 2 for every 1 Pull-up.		 11 rounds 3 reps
Workout Scaled