WOD 31 Jan: Handstand push-ups/pull-ups & Beginners

Today’s WOD was an assault on the shoulders and a battle of wills, as CrossFit London’s brave band of athletes took on:

21 -15 – 9 reps of each of the following exercises:

• Handstand push-ups
• Pull-ups

As with all CrossFit workouts we are able to scale for all levels of skill and capacity. So while Scott kicked off with full HSPUs, Efe and Vishal (in his first CrossFit London class!) worked the scaled version off the boxes.

Vishal and Efe do scaled handstand push-ups from the box

We also got the opportunity to welcome five new beginners to CrossFit London this morning. Having worked through the squat workshop and some work on deadlifts, they had a crack at the CrossFit London benchmark WOD:

Alleyway run, followed by

15-12-9 of each of the following exercises

• Ring rows
• Squats
• Push-ups

Finally another Alleyway run to finish!

And after all that, they still had a little left over to smile winningly for the camera!

Temi, Alex, Naim, Laura, and Sophia

Welcome to CrossFit London, guys!

Related posts:

1. WOD 21 Jan: Push jerks & push ups at Crossfit London
2. WOD 3 Jan & CrossFit London Beginners
3. WOD 16 Jan: False grip pull-ups and ring dips
4. WOD 25th Nov: Handstand push ups/ring dips
5. WOD 29 Jan: Deadlifts & Push/Ups