Day 16 of My personal push up & chin up challenge:- push ups against pin 2 x 21 reps (4,4,4,3,3,4), chin ups with blue band feet together x 21 reps (5,5,4,4,3) done in a few stages this morning - had a crazy day.
Warm up:- arm swings / rotations, knee highs, over n unders, 5 air squats, 3 HSPU with knees on 8” box then tried 3 with push up bars, 2 beginner rope climbs.
100309
Puppies/pack mix
Three rounds for time of:
1 3 Beginner Rope climb
5 Handstand push-up progressions - knees on 8” box hand on push ups bars
10 Assisted One-legged squats - assisted with rope used for rope climbs - fair bit of arms used to assist
Done in 8.29 mins.
HSPU progs were tough but did it.
after about 5-10 mins I decided to do tother WOD to catch up
additional warm up:- deadlifts @ 7kg x 5, 10kg x 5
100310
Puppies:
Five rounds for time of:
25-45 pound Deadlift, 10 reps - I went with 45lb / 20kg
10 push-ups (Progressions okay) - bar at pin 3 to help with speed and muscle fatigue
Done in 8.22 mins
Rnd 1= 1.22, Rnd 2= 1.42 but felt very fatigued on the push ups so raised the bar to pin 4 to make it a little easier
Rnd 3=1.32, Rnd 4= 1.35, Rnd 2.09! Reached muscle failure at rep 7 grrr so had to wait a few secs to finish
Deadlifts were easy peasy - prob too light for this WOD on its own but went light as 2 wods in a row!
Push ups are still hard for me grrrr I felt better after making it slightly easier but still struggled with reps 5-10, probably didn’t help having already done 21 early in the day but still grrrrrrr
I actually enjoyed the WOD and look forward to doing it again. Also pleased I got both done to catch up.
Warm up:- arm swings / rotations, knee highs, over n unders, 5 air squats, 3 HSPU with knees on 8” box then tried 3 with push up bars, 2 beginner rope climbs.
100309
Puppies/pack mix
Three rounds for time of:
5 Handstand push-up progressions - knees on 8” box hand on push ups bars
10 Assisted One-legged squats - assisted with rope used for rope climbs - fair bit of arms used to assist
Done in 8.29 mins.
HSPU progs were tough but did it.
after about 5-10 mins I decided to do tother WOD to catch up
additional warm up:- deadlifts @ 7kg x 5, 10kg x 5
100310
Puppies:
Five rounds for time of:
25-45 pound Deadlift, 10 reps - I went with 45lb / 20kg
10 push-ups (Progressions okay) - bar at pin 3 to help with speed and muscle fatigue
Done in 8.22 mins
Rnd 1= 1.22, Rnd 2= 1.42 but felt very fatigued on the push ups so raised the bar to pin 4 to make it a little easier
Rnd 3=1.32, Rnd 4= 1.35, Rnd 2.09! Reached muscle failure at rep 7 grrr so had to wait a few secs to finish
Deadlifts were easy peasy - prob too light for this WOD on its own but went light as 2 wods in a row!
Push ups are still hard for me grrrr I felt better after making it slightly easier but still struggled with reps 5-10, probably didn’t help having already done 21 early in the day but still grrrrrrr
I actually enjoyed the WOD and look forward to doing it again. Also pleased I got both done to catch up.
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