Walking lunge 50’ (no way to measure, did 30 lunges, 15/leg)
20 push ups
20 double unders (real actual double unders!)
15 KTE (knees to shoulders)
4 beginner rope climbs (3 x towel pull up from squat, 3 x towel pull up from sitting with bent legs, 3 x towel pull up from sitting, straight legs)
20 box jumps (onto bench press bench)
20 OHS, 25 lbs
15 pull ups (5x unassisted, 5x 18.5 lb assist, 5x 27 lb assist)
20 sit ups
Cash out - HSPU practice. I see myself making progress - I’m doing these against a wall and am getting my head closer to the floor! Feeling happy :-)
21-15-9 - for time
“Nancy” Puppy Dawg:
3 RFT -
Run 400 meters
15 Overhead squats w/PVC up to 35#
VERY disappointed with my “Nancy” results! I could tell I missed a couple of days working out last week and I think I only did one workout with running. I could not even finish 400 meters without having to slow to walking for a couple of “blocks” on my treadmill - EVERY round!! SUCKS!! I am definitely adding a little running into my daily workouts. I’ve GOT to get better! :/
WU: 3 rounds of: Samson stretch (30 seconds per side), 15 overhead squats with pvc pipe, 15 abmat sit ups, 12 push ups, 15 goodmornings with 45 # bar, 12 strict pull ups. (no dips - see WOD)
WOD: Saturday 130504
Dumbbell cleans - sub 75 pound barbell cleans
TOTAL TIME = 9:27
I read a post on the main site about this WOD “This is a sprint; the stimulus being sought by the mad scientists behind the curtain is speed. Power. Move the load fast and don’t stop.” So I scaled way down to what I knew I could do at a fast pace. Even with that lighter weight and bar dips I still had a time at double some of the big dogs so I think the scale I chose was right.
In the first round I stuck to full squat cleans, but at the last 3 reps I was having trouble getting out of the bottom of the squat, perhaps a little heavy choice for the weight, so in 2nd and 3rd rounds I stuck to power cleans. It was easier from there but still a metabolic challenge for me. Dips were the slow part - broken into sets of 5 or 3 after first round.
Rested about 10 minutes after doing Elizabeth above
Front Squat 10-10-10-10-10 reps
75 - 80 - 85 - 90 - 90 3 to 4 minute rests between sets.
Following Garddawg’s coaching, I decided to “work the movement” and I am glad I did, this is the first time doing a front squat that I felt my chest and elbows were staying high enough. In round 4 I felt my right arm dropping a little and the bar coming off my shoulder on last 2 reps, so I stayed at that weight to try and get a clean set in. Round 5 was a little better but had to concentrate on keeping that arm up.
All in all that was not super heavy weight to brag about but I felt good about the form. That was a productive session.