WOD - 130508
15-12-9 reps for time of:
Hand release push-ups
Pull-ups (assisted w/ green band)
I can’t do HSPUs or pull-ups unassisted yet, so I went puppies on this one. My pull-up strength is improving though.
100 DUs for time
Since I had a time I cleared an area in my garage to start working handstands and HSPUs. Did a couple of wall walks… Harder then I anticipated. Will start working this skill on a somewhat regular basis.
WU: 3 rounds of: Samson stretch, 15 ohs with pvc pipe, 15 abmat sit ups, 12 push ups, 15 goodmornings with 45# bar, 12 pull ups (strict), 12 bar dips.
Kelly - pack
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball - sub thrusters with dumbbells 20# each
TOTAL TIME = 25:55 slow!
round 1 = 7:10
round 2 = 8:10
round 3 = 9:35
This was a trifecta of exercises I am slow at. This also showed me that I haven’t been doing enough metcon workouts in the past month, I was gassed by the end of the box jumps on the first round. I am re-evaluating my approach, maybe I should drop down to puppies level for a few months and get back into more metcon workouts. Too many “strength” only workouts lately.
To quote Metric “Ego is dangerous.”
2mile run 10min pace
25,40,45,60,65,80,85,90,115f, 110(first time ever doing weighted dips)
found RM deadlift today done lots of fast 135# deadlifts(infamous 300workout) like 40 in a row just never found my 1rm
295# my hands gave out at 305
then found my 1RM for the bench 185# i could lower 205# but could not get it back up from my chest never checkd my 1rm
pull ups 15 parallel, 8 pronated , 6 supine
28x to almost muscle failure HSPU feet on a box
rested 15sec then did another 15
the did my abs set
all excersize’s in a round 4 rounds
medicine ball blast 15x
medicine ball revere crunch 12x
side jacksknifes 10 x per side
twisting back extensions 12x per side
Russian twist 15x
corkscrew + reverse crunch combo 10x per side
felt like a million bucks after it all loved it