Get Nasty With The Girls

My legs were surprisingly tired this morning. The squats I did yesterday were nothing crazy. Went to the gym at 10am.

Skill WOD Hustle & Flow Week 4 Day 2


3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks


4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Best week of the 4 for these shoulder taps. Didn’t fall off the wall once during the 4 sets. I think I figured out how to shift my hips better with the butt facing the wall.

Skill Test

  • 3 Sets: 4 Deficit Strict HSPU (3.5″)

Lowered down from last week’s 4 inches so I could hopefully get 4 each set. Wasn’t easy but did it. I set the plates further from the wall after watching Spealler’s tips video this morning. Felt better that way.

Strength Accessory

3 sets

  • 10 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups (feet on 16″ box)
  • 30s GHD Hollow Hold

The presses have been pretty easy so I added 2 more reps this week. I guess I could have tried using 44# KBs. Also increased the box height under my feet. I really tried to get as low as possible in the bottom of those push-ups to feel the stretch.

5:00 AMRAP


  • Burpees
  • HSPU

I had to have miscounted last week. I think I did the round of 4 twice because there is no way my score should have been that much of a decrease from the previous 2 weeks. Kipping felt much butter with the plates further from the wall. I finished the round of 6s and got 5 burpees, a PR by 6 total reps over the first week. First time Yes! Got a second wind after that success. I was pretty disappointed last week.

I am not sad to see the last day of this workout. Has been my least favorite of the 3.

Took a solid 30 minute rest, but did 10×45# and 5×95# hang power cleans to warm-up for…


“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

I’ve been wanting to try this one out for a long time. Since I’m heading out of town for a couple days today sounded like a great day for it. Get in a metcon involving a barbell and get in some muscle-ups with a full 2+ days to recover before the final workout of this Skill WOD cycle.

The air squats are so damn slow. Tried not to get my heart rate up too high going into the muscle-ups. I went 4-3, 4-2-1, and 4-2-1 on MU. Cleans were 5-5, 5-5, and 10. Took me 10:46. Next time I give this a go I’d try to speed up the 2nd and 3rd round of squats and I’d do all of the cleans unbroken for sure. I broke up those first two sets trying to save my pull a bit for the muscle-ups but with the long break during squats I don’t think it matters. I also think without having done an hour of handstand push-up work I’d be able to get the muscle-ups in 4-3 each round.

This video is a classic. The sport has come a long way.