WOD
“Mine”
21-18-15-12-9-6-3
Strict Handstand Push Ups
Chest to Bar Pull Ups
WOD Guidance & Goal: Aim for 5 consecutive handstand push ups and 3 consecutive chest to bar pull ups. Key to moving in this workout is not going to a point of failure. This could mean small, fast sets followed by short timed breaks. Kick off the wall or jump down from the bar when your arms and shoulders start to get tight. The stimulus for this workout is 10-15 minutes.
Post Time to Comments.
ENDURANCE
3 Rounds:
400m moderate, 100m easy
300m moderate, 100m easy
200m moderate, 100m easy
100m moderate, 100m easy
3 min rest between rounds
BARBELL CLUB
build to a heavy power clean
build to a heavy split jerk
front squat 5×3 at 90%
16:47 KPU 1 ab mat 5# plate
19:31 – 12# seated DB press, green and red band kipping pull ups
20:15. 2 abs
15:51 (Cal Bike / Cal Ski Erg)
24;10, 2 ab mats (counted a few CTB attempts, HSPU weren’t always to standards)
19:45, 20# DB seated press, black/r band KPUs
18:07rx. Had to no rep myself on some ctb. Should have stuck w sets like I did w hspu
7/7/7, 6/6/6, 5/5/5, 7/5, 6/3, 6, 3
21:00 some ctb attempts, kpu, 2 ab mats
Untimed. Michelle-assisted kick-up to HS holds, 15#x2 seated DB PPs, BB then BBPB PUs some CtBs
14:07 (21-15-9-6-3 pull-ups and 2 mats to failure and then 20# dB press)
18:07 bike/ghd
19:06 Rx – Big sets gave way to singles very quickly…
24:51 (?)
1 Mat +10 – switched to #5 at round 12
Tried to work on getting my kip back. Sets of 2-3 and some singles
22:28
2 ab mats, ski erg
Vegas hotel gym wod – programmed by Erica
5-6-7-8-9-10 man makers (35#)
10 sit to stand
1 minute treadmill sprint
Rest 2 mins
33:30
So gross, yet so good!!
26:11 1 ab
18.1 redo- 214 RX up 16 reps from Friday
19:03- 1 mat + 5#/ KPU
Barbell- FS 125# 5×3
17:02 Rx
16:15. 25# seated DB Press, Ring rows (hands)
19:21 – Seated DB Press 21 at 12, the rest at 10. Many banded strict pull ups.