A) Warm up Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Ring Dips x 12-15 reps (these should be slow and controlled)
Minute 2 – 2 Strict Muscle-Ups + 4 Kipping Muscle-Ups
Minute 3 – Legless Rope Climb x 1
B) 5x 1 Hang squat Clean 2 inches from the floor + 1 hang Clean 2" below knee
C) Four sets for times:
Row 500 meters
21 Kettlebell Swings (32 kg)
15 Box Jumps (30")
9 Strict Handstand Push-Ups to 6" Deficit
Rest 60 seconds
A. Dips started off good,
ReplyDeleteBut quickly gas'd myself and did negatives the last round..only half way up on legless climbs and obvi modified MUs
B. 135, 145, 155, 165 and failed the second hang at 175 (but felt ambitious enough to jump to that at all coz last week failed at 170)
C. 6:32 (had to relocate my stuff), 5:22, 5:29 then 5:31...HSPUs off rig with bands
Did yesterday's wod..no breaks 9:04 (had to hurry up)
ReplyDeleteB) warming up and elbow began to flare up again at 245 set. Stopped n rolled out
C) total time was 25:59 (should've pushed the row a bit harder and calves sore as fuuu so box jumps were sketchy) held a decent pace on everything besides that.
A) Got to 13 mins before my arms blew up. Consistently hit 12 strict dips, two rounds of strict mu's, 4 Kipping mu's per round, and all leafless climbs.
ReplyDeleteB) 135, 185, 205, 225, 235, 245, 265. Failed 285
C) 27:07 after breaks removed (this was terrible)
A) made subs because there was no chalk. 12 Dips, 10 Chin ups, 30 sec l-sit
ReplyDeleteB) 185, 225, 255, 275, 285 (f x2)
C) 6:34, 6:26, 6:53, 7:07.