Monday – WOD

Complete as many rounds as you can in twenty minutes of:

5 handstand push-ups
10 L pull-ups
15 steps walking lunge

Post rounds completed to comments.

Jenna admires her hard-earned and well-formed sweat angel.

Jenna admires her hard-earned and well-formed sweat angel.

24 Responses to Monday – WOD

  1. JennaB says:

    hahahaha yesssss that pic is HOT. even my head left a mark, rough workout…

  2. Holly says:

    I substituted ring push ups for hand stand push ups. I did 8 rounds and 5 push ups. Some of my L pull-ups may not pass the cross fit police, b/c I don’t always get full arm extension between pull-ups. I will keep trying:)

  3. Stephen says:

    8 full rounds + 12 lunges

    No breaks except on the LPUs, where there were many. By my count, all but two LPUs were whole-head over bar to full extension at bottom. Mixed grips throughout.

  4. wb416 says:

    Did my first unassisted pullups today… 3 in a row. Woohoo!

    HSPU (feet on bench in a 90 degree pike, hands on ground)
    LPUs (blue band for pullups and a 20 second L-hold)
    Lunges (as Rx’d)

    5 rounds + 2 HSPU

    First sweat angel…. and can’t remember the 20 mile drive home… lol


  5. babs says:

    Yeah! Go Bob! That’s awesome. Congrats!

  6. mcnaughton says:

    Thatta boy Bob!

    7 rounds + 4 LPUs

    Embrace the suck….

  7. Jason says:

    I’m with mike that sucked 7 rds + 4 hspu

    Btw Holly showed me her L pus and they r totally legit…. I gotta stop smackin her around she’s getting strong enough to fight back

  8. Brent says:

    11 rounds + HSPUs + LPUs + 3 lunges

    Wanted to get 12 rounds, but the last set of Lpullups withered down to singles by the end…

    Great duel, Dustin, Mike & Jordan

  9. babs says:

    1 ab mat & pull-ups w 20 second L sit holds
    7 + 8 pull-ups

  10. Megan says:

    Did some subbing blue band due to broken hands, handstand pushups down to one ab mat, plus ten second hold
    10 rounds + 4 hspu

  11. K-bomb says:

    (Blue band, L hold 20sec., 2 abmats)
    7 rounds 3pu

  12. Megs T says:

    Megan stole my blue band so i used green (NO NO i’m not complaining!)
    10+8 pullups had my knees on bench and booty in air for HSPU’s tho, plus 10 second L hold. This upside down thing is new to me. 🙂

  13. Tim says:

    I love the fact that you cannot hide weaknesses from Crossfit

    First 2 rounds unassisted then HSPU assisted with rubberband but full motion, head to floor

    8 rds 5 HSPU

    Followed immediately by 10 reps each of 95 lb shoulder press/push press/push jerk 1 min rest between.

  14. wb416 says:

    I noticed that most everyone finished their last round doing a different exercise.

    If someone said they did +5 Pullups, does that assume they did the 5 HSPU, or did they just do PUs to finish out the time (e.g +10 Lunges; does that mean all 5 HSPUs & 10 PUs & 10 Lunges?)


  15. Stephen says:

    Bob –

    All movements had to be completed in the correct order, meaning no athlete could move on to PUs before completing all five handstand push-ups. Thus, if a post reads (as mine does): “8 + 12 lunges”, that means that I completed 8 full rounds, plus all five handstand push-ups, all 10 L-PUs, and 12 of the 15 lunges in the 9th round.

  16. Brent says:


    The order must stay the same. So if someone writes “+10 lunges” then they presumably did the HSPUs and pullups as well.

  17. Stephen says:

    Brent –

    The website doesn’t lie – you may have beaten me on today’s WOD, but nobody responds to Bob’s inquiries as fast as me. NOBODY.

  18. wb416 says:

    Thanks guys! Damn fast response… both of you!

  19. katyv says:

    (blue band pull ups, L hold 20 seconds, 2 ab mats)

    7 rounds + 7 pull ups

  20. mcnaughton says:


    I don’t know if anyone answered your question, but you must complete all movements in order…

    glad to help…

  21. Neil says:

    6 rounds of suck.

  22. Lee says:

    6 rounds 4 HSP.
    Pull ups were normal pullups with a 20 second L shaped hang.

  23. Scott says:

    wow…. Looks like my injury came at just the right time!

  24. Scott says:

    4 rounds… that was tough

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: