WOD 1/6/13 C
5 Minutes of Shoulder/Hip Mobility + 30 Seconds hand in bottom of Skin The Cat
A- WU- 3 Minute Row @ 50-70% RPE + 10 x 3 PVC Pass Through (dislocate)/2 Rounds of 30 Seconds Each: Gymnastics Crab Walk Forward/Back (6 Minute Cap)
B- 5 Minutes WU- Muscle Up/HSPU/K.B. Swing + Nate= 20 Minute AMRAP of: 2 Muscle Ups (M.U.A.D= muscle up and down)/4 HSPU/8 USA K.B. Swing (2/1.5 pood)
C- Bench Press- 3 Minutes WU to 50% + 10/10/10 @ 50-65% + 1 Minute AMRAP of: D.B. Bench Press (45/25×2) immediately after every set of barbell bench press; 1 Minute Rest between rounds (15 Minute Cap)
D- *20/20/20/20 Hollow Rock/Super Man Rock
*=if time permits
Great workout today! Very difficult.
3 minute row at 50-70% – 820 meters
Nate- 2 muscle ups / 5 HSPU with one abmat / 8 USA KB swings (70kg)
Total- 9 rounds + 1 muscle up
Need to work on my HSPU!
Bench press at 50% 10/10/10
135/155/155
Warm Up – 3 Min Row @ 90% = 659M + 2 Rounds of 30 sec Forward/ backwards Bear Crawls and Crab Walks
Nate – 2 MUADS/ 4 HSPU(Rxed)/ 8 USA KBS @ 20k – 9 Rounds + 2+ 2
Bench Press – 10/10/7/7/1/1/1/1/1 – 45/45/65/65/80/80/80/80/80 + 2 Rounds of 1 Min Max DB Bench Press – 15/11 @ 15lbsx2
My Shoulders are COOKED
Fun comp class today.
3 min row @90% 744 m (I felt a little dizzy after this!)
Nate-
2 muscle ups (from floor)/4 HSPU (subbed 8 15# shoulder to overhead)/8 KB Swings (44#)
13 rounds
Bench press- not really sure what the weight was (oops).
2 rounds 1 min max effort of DB chest presses (25#x2) 26/20
I lost track of all the warm-up stuff, but I did exactly 11 rounds of modified Nate with the Muscle-up and downs and only a 16 kilo kettlebell. I also bruised my arm so bad that I’m pretty sure it’ll be blue tomorrow — thank goodness it’s winter or people would look at me askance.
Jai-Kray- my arms are bruised so bad too…could not believe it when I saw it. Nuts!
10 Minutes
30 seconds German hang/dislocates/pec/back
WU- 3 MINUTE ROW 835 METERS
RPE 2 RFT 30 sec each
Bear crawl forward
Crab walk forward
Bear crawl backward
Crab walk backward
NATE – 20 MINUTE AMRAP
2 MU
4 HSPU ON 45lb PLATES
8 KB SWING 2 POOD
14 ROUNDS + 2
BENCH PRESS
3*10@135/3*7@185/5*1@240
3 ROUNDS OF MAX DUMBBELL PRESS @45lbs each ON LAST THREE ROUDS OF SINGLES @240 20/20/20
Nice work with Nate. PR & #1 on the leader board.
Thanks Tambot. Idk I was making the HSPU harder by using the plates. But I’ll be better because of it. So close to 15
Exactly.
Next Time!