Thursday, November 15, 2012

Posted by Mandee on November 14, 2012   |   6 Comments

Warm up:

250m row

3 rounds

6 burpees

10 second handstand hold



A. 5minutes max reps parallette HSPU

B. 4 rounds for time of:

500m row

rest 4 minutes between each round


Cool Down:

Accumulate 3 minutes of parallette L-sit holds in as few sets as possible

6 responses to “Thursday, November 15, 2012”

  1. Tracey says:


  2. Mac says:

    Awesome form! You are a beast!

  3. Clair says:

    Liked doing the parallette HSPU. First time doing it. Finally got the hang of the kip at the end. Look forward to seeing this exercise come up again.
    A. 6
    B. 2:13/2:19
    My abs are going to be shot after the 3 min L-sit hold sets. Thanks for the coaching Tracey!

  4. Nathaniel says:

    David ‘Hang Clean’ McMillion – Working hard!

  5. Mac says:

    what a work out! ouch

    a. 19
    b. 1:31 – 1:43
    c. Took a long time to do 3 min of work!

    great programming

  6. Paul Pepe says:

    Roger that on the programming. First time ever to figure out the parallette HSPU. Was able to get 11. The L-sit was torture but learned some technic there as well. Thanks for the guidance Mandy.

    Really enjoyed training with Mac. He is a body weight beast for a big guy.