PERFORMANCE
Warm-Up.
One set of:
Double-Under Practice x 3 minutes
See Coach Kirsten’s tips here:
*If competent at double-unders, try cross-overs or triple-unders
Followed by…
Two sets of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Take 20 minutes to build to today’s 1-RM Bench Press
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
140#
3+1
A)155kg
B) 3, 11 rep
A. 275
B. 4+1
Snatch work e90 sec x7 high hang snatch 95-105-115-120-125f-125-130-130
A. 185 95% no spot felt hard
B. hspu scaled green band kipping ring dips
2+ 9 ring dips
A. 285 most I’ve done in a LoNg time.
B. 3 rounds +15
first set HsPU. All other pike.
Cheater bar dips.
DUs not happening. 60 SUs.
A.
Stopped at 295 with no spot
Typically between 300-315
B.
5 rds even
Nice job!!!
Thank you! It wrecked my shoulders!
A:
355
B:
6+2 Strict HSPU
holy shoulder pump! Hunting this afternoon, really hope I can pull my bow back at this point hahaha
A. 253 bench, still recovering shoulder so didn’t want to make it worse
B. 4+51(9 dubs from 5 rounds)
A. Bench Press – worked up to 120# (failed 125#) ***soooo far off from my 1RM of 150!! 😥 B. AMRAP 10 min 5 L seated DB Press @ 25# DBs – all UB 10 Ring Dips – kipping UB, UB, 8/2, 7/3 15 Push Ups – 10/5, 10/5, 8/4/3, 7/5/3 30 DU – all UB (1 put hair back in pig tail) ***3 Rounds + 52 reps (8 reps shy of 4 round) So annoying..hair band falling out during each round of DUs…wasted time and shoulder energy putting it back up..guess it’s time to shave my head. 👩🦲 C.… Read more »
210 1RM
WOD
2 rounds plus 10 push-ups
A. 345# (Really want a spotter lol)
B. 3 rds + 7
5 strict box pike HSPUs
10 Box Dips @ 2121 tempo full ROM
15 Push Ups
30 DUs (UB each round)
*Shoulders smoked from gymnastics work yesterday, moved slow as can be*
C. Invictus Core WoD & Gymnastics ***PM***
A. Floor press @ 245
B. 3 rnds
Broken collarbone still don’t like BB bench. Did Db instead, with single arm rows in between each set.
Db Bench up to 110#
Amrap in 10 : 10 DU shy of 5 rnds
A. 5×5 Bench@70kg
B. 4Rds +2 reps