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x 30 seconds each partner
Band Tricep Stretch x 30 seconds each arm
and then …
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and then …
Two sets of:
Bar Swings x 5 reps
Scap Pull-Ups x 3 reps
Strict Pull-Up x 1 rep
A.
Three sets, not for time, of:
Handstand Walk x 25-50′
Bar Muscle-Ups x 3-7 reps
Strict Toes-to-Bar x 8-10 reps @ 3111
B.
Every minute, on the minute, for 10 minutes:
Deadlift x 1 rep @ 80%
C.
35-49:
For time:
100 Calorie Row
50 Strict Handstand Push-Ups
25 Hang Snatches (135/95 lbs)
50-54:
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For time:
100 Calorie Row
30 Strict Handstand Push-Ups
25 Hang Snatches (115/75 lbs)
55+:
For time:
100 Calorie Row
20 Strict Handstand Push-Ups*
25 Hang Snatches (95/65 lbs)
*You may substitute L-Seated DB Presses or 10 Wall Walks if you do not have sHSPU
A. 25, 39, 40 hsw, 7 7 5 bmu
B. 355
C. 11:11 (100 cal 1490m)
Way to power through that Matt!! Nice work on your HSW!!
A.32/30/35′ HSW, Still no MU
C. 11:24 seated press w/25#
Will make up DL tomorrow before swim…
Film yourself on your bmu attempts and email it to me. Then I can give you some specific drills to do for them!
A. 3×60’, 3×7 BMU, 3×8 ST2B
B. 10×380
C. 11:48. 100cal/5:05, SHSPU 11/6/4/3/3/3, HS 5×5
Nice work Chris!!
A: 40’ Every time. BMU 7 and solid.
B: 415#
C: 19ish min. Row was at 1:47 pace. I think it was about 4:15 or so when I got off. SHSPU took 11:25. Snatches 2:30. Has to use straps, hands are tender.
Great job grinding thru those sHSPU!!
Notice my time vs everyone elses?! SHSPU murdered me. Not acceptable but not sure how to fix it. They did the entire WOD in the time it took me to just do SHSPU! *head shaking*. Going to die on my swim/burpees now!
How have your shoulders been holding up? If they are doing well then I’d suggest adding an extra session in that is just an emom of sHSPU. Add reps every week as we approach Games!
A. HS walk bothers my elbow a touch right now, its definitely getting better each day though.
Did a 6 min EMOM
min 1: 50 Double Unders
min 2: 7 Bar MU
B. did the Front Squat and Cleans from yesterday: 205 x 1 Front Squat, 185 x 1 Clean
C. 11:23 (100 cals = 1586m)
Nice work on C Karen!! Glad the elbow is feeling a little better. BMU are fine on it?
yep as long as I use my hips to get up to the bar :-).
A. Done
B. Up to 385#
C. 12:21 snatch went 3s
Great job Jeff!!