January 2009

A new year, a new challenge.  Last months challenge was a huge success.  We saw huge numbers in pullups and some tremendous improvements.  We are hoping to do the same this month with…

Handstand Pushups!

The HSPU Challenge:  Over the course of January you must complete a minimum of 500 HSPU.  All scaling will be allowed, but you must be honest with yourself and challenge yourself to the hardest variation you can do

Scaling options can be using a band, doing negatives, using a box, and others.  The goal of this challenges is to get stronger at HSPU and to help those that don’t have them develop them and build confidence. 

The Overhead Squat Challenge:  Just like November’s Thruster challenge, and December’s Squat Cleans we will be hitting 9, 15, and 21 reps over the course of the week, preferably on a Monday, Wednesday, Friday schedule but you can make it work as needed for you.  Week 1: 95 Men, 65 Women, Week 2: 115 Men, 75 Women, Week 3: 135 Men, 85 Women, Week 4: 155 Men, 95 Women. 

Like any WOD this is scalable in both directions.  If you need to go a little lighter, that is fine, and if you want more of a challenge you can go a little heavier.  The goal is to improve our overhead squat technique and get stronger. 

You dig?