WOD 7/16/15
8 Minutes of Shoulder/Wrist/Ankle/Hip/Back Mobility
A- WU- 1 Minutes of: Max Reps Triple Under (Double Under) + For Time: 90′ Handstand Walk ( or 7 Wall Walk) + 3 Slow Skin The Cat (Tempo: 3/2/2/2) or 1 Minute Crab Walk Forward
B- EMOM for 16 Minutes (8 min each)- Odd: 1 Hang Power Snatch/3 OHS (115/75)/Even: 1-5 Muscle Up or EMOM for 16 Minutes (8 min each)- Odd: 1 Hang Power Snatch/3 OHS (85/55)/Even: 1-3 Jumping Muscle Up (rings or bar)
Notes: For Muscle Up a bar or ring variation is acceptable.
C- 3 RFT of: 21 Triple Under/17 HSPU/30 Calorie Row or 3 RFT of: 21 Double Under/17 HRPU/30 Calorie Row
I’m curious about the community at 718 so here’s an open question for the blog.
What’s a CF exercise that you don’t have yet but hope to get eventually?
Do you not have this movement yet due to a past injury? Do you not have enough of an opportunity to practice that movement? (ie. Work schedule, Family, other) Or are you fresh out of basics and haven’t had a chance to attempt them yet?
Thanks in advanced.
Good question. I would definitely say pistols. That’s something I still don’t have down because of possible balance/mobility issue, and I just don’t do them too often.
Can’t we just talk about the few things that we can do well?
Well Coach,
I want some Bar MU for Xmas. I was gonna ask Santa to send me some cause I’m such a good girl.
But a little hard work goes a long way. I would also like to be able to get a ring Mu any day of the week. Even if it’s just 1.
Double Unders and Ring MU. Pistols are a pipe dream right now …which is really mobility related. It is tough with time….i have about 6 hours maybe 7 to workout in a week. I try to make it to the box 4 times and once a week at home….doesnt leave much time to practice many things….
Yep, samesies.
Pistols – ankle & hip mobility issue at this point
Bar MU – there’s something mechanical and a strength component here
Both would benefit from serious focus I’m sure, but honestly there’s not enough hours.
Oh! also handstand walks. But that’s more fun than work, at least in my head.
Muscle ups. Any kind. Wishing too much and not working hard enough…
Increase quantity of strict HSPUs.
I hate handstand walks… But it’d be nice to be able to do it, but definitely not at the top of my list!
Great question.
I would really love to start stringing together at least 3 ring muscle ups. Not sure where I’m going wrong..never enough time to practice.
Handstand walks..would like to walk length of box eventually.
Again, it’s a toss up with these two..never enough time to train both of these weekly, but I’m doing my best.
Oh wait..and C2B butterfly. Again..need to practice more.
I am with Matt, I got good front squats, everything else…. ehhhh
Iv’e been trying to get a perfect heavy squat snatch and DUs since I stared CF, and I don’t have either of them yet. I did get my first bar muscle up on Monday though.
I find it is easier to practice pull up/muscle up work for a few minutes after class than to set up a barbell to practice lifts.
Right now its Bar MU without the “chicken wing”