WOD 4/11/14
8 Minutes of Hip/Back/Ankle/Shoulder/Wrist Mobility
A- WU- 3 Rounds of 30 Seconds Each: WallWalk/Air Squat/Tuck Up
B- Barbell Complex- 5 Rounds of: 1 Hang Clean/1 Front Racked Lunge Left/1 Front Racked Lunge Right X 7; 90 Seconds – 2 Minutes Rest Between Efforts
Notes: 1 Round=7 Cycles of the complex/Start off at a manageable weight and increase weight slightly each round/Continue to increase as long as you can/If you hit a sticking point back the weight down slightly and continue with sets across.
C- Ring Muscle Up- 10 Minutes Practice (try these progressions- Advanced/Intermediate/Beginner)
D- Row 1K @ 24 SPM or Run 1K @80-90% RPE
Tragic alarm failure this morning. Possibly my own damn fault.
Conjugates – can someone let me know what you guys got up to? Trying to hit the globo near he office to make up what I can.
:shameface emoticon:
4/11/14
A-WU-3RNFT of :5-10 strict pull up/10 good morning(45)/10 broad jump(5 minute cap
B-Speed conventional dead lift 8*1 rep@ 80%(if banded 55%bar weight)(15 seconds between reps)(10 minutes)
C-Front Squat-3*5 max Effort (aim for no less than 83%)(8 mintes)
D-DB Bulgarian split squats 3*10 max effort (5 minutes)
E-3 rounds max reps back squat at 135 (focus on glutes and hamstring. Keep knees over ankles as much possible)
F-Toes to bar 38max reps Strict (5 minutes)
thanks. globo here i come.
I know the feeling Mike. Dariel is gonna make you do a triple murph to be allowed back in.
Sounds terrible but let’s do it. Don’t forget the weighted vest. Lol
first time in a while running outside at 6 a.m. was actually enjoyable! yay spring. separately, my goal for spring is to work on buildling basic strength for pull-ups… anyone have any suggestions other than just “do pull-ups more”?
Working different angles of pulling like ring rows, Pendlay rows, bent over rows, dumb bell rows, straight arm band pull downs
Press/ handstand push ups
B: Barbell Complex: 5 Rounds of: 1 Hang Clean/1 Front Racked Lunge Left/1 Front Racked Lunge Right X 7; 5 rounds @ 95lbs
D: Row 1K @ 24 SPM: 4:18.8
Warm – PVC stretches
Below the knee clean 2 reps @ 35k/39/45/49/49/49
Racked jerk 2 reps @ 35k/39/45/49/49/49
Below the knee power clean 3/3/3/3/3 @ 39k
6RFT of 6 push press(65)/7 chin ups/ 8 KBS (44lbs) – 9:10
Thanks D for encouraging me to get this one in. I needed this so bad
You did really good. Thanks for joining in.
Reverse band bench press (aka future method)-1RM worked up to 365 didn’t want to keep pushing (10# PR)
Straight bar jm press-3*8@95
Incline Tate press plus red mini-3*12@35
Ring dips weighted (50#)-3*max reps 10/6/4 not my best
Close Grip Bamboo Bar Against Doubled Mini Bands + Hanging Kettlebells – 3×1 Minute/1 minute rest
@57 for 20/19/12 (interesting mix with the bamboo bar)
Strict ghd db sit ups 3*8@50(total 25*2)
100 band face pulls small green band
6 RFT:
6 strict press
7 strict thumbless wide grip pull up
8 USA KBS @70
6:51
Did pull up instead of chin up to hit the lats. This was harder than anticipated.
http://nymag.com/daily/intelligencer/2009/10/why_we_all_need_a_bloomberg_he.html
that is the Boy in the ballooon. it was pretty funny at the time. I take it Brad won’t cut and paste peoples conversations with his new job at Bloomy . Good luck Brad
That’s funny. And good luck to Mr. Brad.
B: complex – 95/105/115/125
C: 30 muscle ups just under 10min. Steady pace, looking for solid reps and had no fails.
D: 1000m run then 1000m row
B) Complex: 7x 1 Hang Clean & 1 Each Front Rack Lunge – 45/75/95/105/115
C) 5 Muscle Ups – still trying to get the transition for multiples
D) 1k run in 3:41
Extra Credit: Heavy TGU’s with a barbell, did 55lbs which is a new best.