WOD 7/24/13
5 Minutes of Shoulder/Pec/Delt/Lat Mobility
A- WU- 2 Rounds of 30 Seconds: InchWorm Forward/Back/CrabWalk Forward/Back + 1 Minute of WallFacing Shoulder Taps
B- Push Press- 8 Minutes To A Heavy Double
C- Floor Press- 12 Minutes To A Heavy Single
D- 8 Minute AMRAP of: 3 Wall Walk/ 7 OHS (95/65)/ 10 GHD Sit Ups (sub 18 reps with an ab-mat)
*E- 5-10 Minute Hand Stand Walk Practice
B- Push Press- 8 Minutes To A Heavy Double
45/85/105/115/125×1 (failed the 2nd rep)
C- Floor Press- 12 Minutes To A Heavy Single
95/125/145/155/165/170F
D- 8 Minute AMRAP of: 3 Wall Walk/ 7 OHS (95/65)/ 10 GHD Sit Ups (sub 18 reps with an ab-mat)
– OHS @ 45#, I am extremely limited by both wrist pain and thoracic mobility on these, it’s quite upsetting
– ab-mat sit ups
3 rounds +3+3
Mike I have wrist pain as well on snatches and ohs, definitely look into Kelly Starrett’s mobility for wrist, it helped me with pain
Thanks! I’ll check out the mobility WODs and see where that leads me…
I second Kelly Starrett. He has awesome solutions for all ailments, specifically the thoracic and shoulder mobilizations have helped me tremendously in a short time. Be prepared for pain initially, it gives way eventually as the restricted fascia breaks down. Dariel could probably show you all the solutions too, hands on. He’s a big Mobility WOD fan and practitioner.
I’ve done some of his thoracic mobility stuff in the past, but I probably need to do it more consistently. I’ll definitely dig a little deeper. Appreciate the input!
6am Strength WOD:
A: WU: 1/2 Tabata of Wall Walks: 7.5; 400m Run @ 80%: 1:22
B: Push Press: 8 Minutes To A Heavy Double: 45/75/95/115 x 2, 135 x 1
C: Floor Press: 12 Minutes To A Heavy Double: 95/115/135/155
D: 6 Minute AMRAP of: 3 Reverse Wall Walk/ 7 OHS (95/65)/ 10 T2B: 3 rounds @ 75 lbs OHS
Strength WOD:
B: Push Press: 8 Minutes To A Heavy Double: 45/115/135/155/165/175/185 x 1
C: Floor Press: 12 Minutes To A Heavy Double: 135/155/175/185/195/205
D: 6 Minute AMRAP of: 3 Reverse Wall Walk/ 7 OHS (95)/ 10 T2B: 4 rounds + 2 RWW
A- WU- 2 Rounds of 30 Seconds: InchWorm Forward/Back/CrabWalk Forward/Back + 1 Minute of WallFacing Shoulder Taps
B- Push Press- 8 Minutes To A Heavy Double- 115#
C- Floor Press- 12 Minutes To A Heavy Single- 115#
D- 8 Minute AMRAP of: 3 Wall Walk/ 7 OHS (95/65)/ 10 GHD Sit Ups 4 rounds+3+7 Rx
haha Oak this picture looks like an ad for the shake weight 🙂
Bailey, you might have made one to many many martinis, jahahaha 🙂