WOD 7/31/13
5 Minutes of Shoulder/Over Head/Wrist/Lat Mobility
A- WU- Descending Ladder 10-1 of: Push Press (75/45)/Ring Row -12 Minute Cap
B- Bench Press- 7/7/7/7 @ 55-70% of 7/3/13; 90 Seconds rest between sets
C- 4 RFT of: 5-10′ HandStand Walk (wall facing shoulder taps)/3 Wall Walk/ 1 Rope Climb/ 10 Strict Chin Up
My kid!
Like Father Like Son!! He’s a natural
6am Strength WOD:
A: WU: Descending Ladder 10-1 of: Press/ 1-10 Ring Row: 8:44 @ 45 lbs (first 10 @ 75)
B: Axle Bench Press: 10 mins to heavy single, got up to 145 but ran out of time.
C: 5 min AMRAP of: 5-10′ HandStand Walk (wall facing shoulder taps)/3 Wall Walk/ 1 Rope Climb/ 10 Strict Chin Up: 1 round + 10 each shoulder taps + 3 wall walks
B- Bench Press- 7/7/7/7 @ 55-70% of 7/3/13; 90 Seconds rest between sets
100/110/120/130 … these were easier than I expected at these weights, which hopefully means I’m stronger than I think.
C- 4 RFT of: 5-10′ HandStand Walk (wall facing shoulder taps)/3 Wall Walk/ 1 Rope Climb/ 10 Strict Chin Up
14:50 – “RX”, but:
– There were a fair number of no-reps on the chins. Probably should have used a band.
– Handstand walks were ugly, but fun
– My rope climbs are all arms and no technique, gotta work on
How adorable!!!
a. descending ladder of 10-1 strict press/ ring row- 14:26 @95# press hurt
b. axle bench 1 RM- 205#
c. quick AMRAP of hand stand shoulder taps/ wall walks rope climbs and chin ups. I did one round and had to run.
A. 5:42 @ 75lb push press
B. bar/115/135/155/160
C. 10:32 – I need to man up on the rope climbs and get the scissor thing with my feet handled.
D. 50 Hollow Body 50 Superman 100 of 1000
A- WU- 3 Min Row=816M + 3 RNFT of: 5 Pistols each/4 Ring Muscle Ups/3 HSPU/2 DeadHang to Inverted Hold
B- Olympic Squat- WU- 5@45/3@135/185/215 + WS- 3/3/3/3/3/3/3/3/3/3@240 (felt amazing:)
Ran out of time for anything else 🙁
A. 6:54
B. 245
Working with the axle bar was a nice change of pace.
C. 8:05 Rx
I got psyched when I seen Hand Stand walks in today’s WOD. I finally got to put it to use.
6:00pm Put in WORK today!
I finally got a chance to wod
500m row – 2:04.2 PR
Warm Up – Alternating Ladder 10-1 Strict press @ 45/ Push Ups – 14:10
Axel Bench Singles – 55/65/75/85/95/100F
Axel Continental Clean Doubles – 66/75/86/95/105/ 115×1/110×1
And you did so well keep it up!