March 4, 2013
March 6, 2013
Tuesday, 3/5/13

8 Rounds of HSPU Ladder on the 90 second mark.
– increase by single reps each round (1,2,3…)
– 10 Hollow rocks + 10 Superman w/ 1 count pause after each HSPU ladder attempt

Strength Assistance:
5 Rounds (NFT) of
– 5-8 Ring Dips
– 5-8 Pull-Ups

2 x 10-15 Hip Bridges (with feet on a med ball).



  1. Alex C. says:

    WOD1: Failed w/ 5 and finished w/ 3
    WOD 2: I didn’t really keep track but the ring dip practice was much appreciated

  2. ppetersan says:

    Felt a little fried from yesterday’s class – but this was still a fun one.

    I failed on the 7th round, 7th rep of the HSPU ladder;

    On the ring dips and pull ups I was able to do all ring dips without kip (thanks to Chris for the wrist correction) but was kipping most of the pull ups in round 3-5;

    On hip bridges I used the 14# med ball but I still had enough gas in the tank that I could have used 20#.

  3. Cam says:

    Strength Uno: All 8 Rds.

    Strength Dos: Tried for 7 each round. Last couple of rounds had to do some kipping in the final 3 or so, depending on the round.

    Good strength day.

  4. Steph says:

    Ha, nice Peter on the med ball comment 🙂

  5. Katie says:

    Hahaha! I thought I misunderstood how the med balls were being used. :o) I was trying to imagine some kind of hip bridge in which you use your hips to launch the med ball…actually, that could be kind of fun! Peter, you’re keeping us on our toes.

  6. Charles says:

    More newbie achievement! I did my first HSPUs ever.