WOD 5/8/14
8 Minutes of Shoulder/OH/Thoracic/Wrist Mobility
A- WU- 3 Rounds of 30 Seconds Each: Bear Crawl/Crab Walk/PVC Pass Through + NFT: 5-10 Skin The Cat
Notes: For the Skin The Cat go slow and hold for 3-5 Seconds at or near the end range of motion/If you are unable to hold in the bottom position perform this-> stretch for approximately 1 Minute after completing all of the Skin The Cats.
B- Power Jerk- 8 Minutes To 87% of your best Power Jerk + 1 Power Clean/2 Power Jerk EMOM For 5 Minutes @ 87%
C- 3-5 Minutes Practice HSPU + For Time: 40 Double Unders/20 HSPU/35 Double Unders/15 HSPU/30 Double Unders/10 HSPU/25 Double Unders/5 HSPU – 15 Minute Cap
Notes: For HSPU scale as follows: Band/Box/Partial ROM (ab mat or 2 or 3)/Negative (eccentric movement only)/Conventional Push Up/D.B. Seated Shoulder Press/only scale number of reps if you are injured
D- 5 Rounds of: 45 Seconds Max Reps Band Pull Apart; 15 Seconds Rest Between Rounds
Damn! I really wanna do this workout especially bc I need to work on hspu…but I have to make tomorrow a rest day.
Smoking Shoulders.
bear crawl, crab walk pass throughs 5 minutes skinning the cat
clean and jerk work- 1Clean 2 Jerks. worked up to 185 and backed off for the EMOM- working weight 175#
Double unders and HSPU- Some people flew through this and I struggled mightily. 40 Double Unders/20 HSPU/35 Double Unders/15 HSPU/30 Double Unders/10 HSPU/25 Double Unders/5 HSPU – It took me 10 minutes
Band pull aparts were tough.
I am happy that I am getting more confident with my handstands, I think with practice I can do a freestanding handstand soon.
WOD
800m Run
3 Rope Climbs
10 Strict HSPUs
20 T2B
30 KB Swing (2pood)
40 Wall Balls (20#)
800m Run
Time – 14:14
– 6 EMOM of 4 Muscle Ups Unbroken
4/4/4/3/3/2 I didn’t keep my arms close in the later sets
– Tabata Pistols
*use only one leg per round.
Kept 6 reps each leg every round.
Beast mode
Good one Marcos.
Well it seems that I just couldn’t stay away..so I came in and did it, but tomorrow definitely rest day…definitely!
Power Jerk- 8 Minutes To 87% of your best Power Jerk + 1 Power Clean/2 Power Jerk EMOM For 5 Minutes @ 87%- worked at 125#
For Time: 40 Double Unders/20 HSPU/35 Double Unders/15 HSPU/30 Double Unders/10 HSPU/25 Double Unders/5 HSPU- 5:47 Rx
Damn that’s fast.
B: Power Jerk- 8 Min To 87% – 45/95/135/155/175 (from the floor)
then 1 Power Clean/2 Power Jerk EMOM for 5 Min @ 175
C: 40 DU/20 HSPU/35 DU/15 HSPU/30 DU/10 HSPU/25 DU/5 HSPU- 7:56rx
Cya tomorrow Tina.
Haha..you might 😉