Push for the W

My quads are pretty damn sore from Sunday. Went to the 4pm class.


  • 2:00 Row (40 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 10 Air Squats
    • 5 Shoulder Press (45#)
  • Push Press
    • 10×75#
    • 5×95


5 Rounds

  • 10 Push Presses (115-125-145-165-175#)
  • 10 T2B
  • 15 cal Echo Bike
  • 1:30 Rest

My rounds were 1:33, 1:40, 1:45, 2:07, and 1:48 to finish at 14:53. I phoned it on in the 4th bike knowing I needed to save some energy for the final round of presses. I was able to do the first 4 rounds with quick TnG reps. In the final round I had to start pausing and reset after the 7th rep. It got tough! All toes to bars were unbroken and without wearing grips. I was planning on going up 10 pounds every round to finish with 155, but then I saw Weston jump to 135 on the 2nd set so I had to catch up and push for the W.

  • EMOM: 5 Pike HSPU (feet on 30″ box, thick mat for hands and head)
  • 150 H2H Russian KB Swings (53#)

This was programmed to be five handstand push-ups every minute and 150 American swings with 53 pounds. I have a bunch of stitches in the top of my head, so real HSPU were out of the question. I turned this into a 6 round workout of 5 and 25, which had me finish at 5:51.

Published by

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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