Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (6,4), 3 chin ups blue band at pin 5.
Cash in:- Push ups @ pin 3 x 5, pin 2 x 5, pin 1 x 5, OHS @ 7kg x 5 to practice a narrower grip as per TP (5ft bar too short, but 6ft car I can just get to depth carefully), Good Mornings x 5 @ 10kg
Wednesday, June 9th, 2010 - Front Squat, C2B Pull ups, Double-Unders
Puppies:
Complete as many rounds in 10 minutes as you can of:
pvc - 45 pound Front squat, 5 reps - I did 16 kg / 35lb
10 Pull-ups (beginner or assisted okay) - I did ring rows (feet under rings and lent back and then a little less during later rounds)
15 Double-unders - subbed tuck jumps
Done 4 rounds with 3 secs to spare
Enjoyed this wod, pushed towards the end to try to complete the 4th round as set myself target of 3-4 rounds based on others. Been doing this last few cycles and found it helps to my push myself a little more as working alone it can be easy to take it too easy and not push - especially in wods not done before - so seeing what the other on the forum are all doing gives me something to aim at ;-)
Ring rows - chest to rings/ past hands felt tough and very nearly reached muscle failure in rounds 3 and 4. Front squats ok - should go heavier next time. Tuck jumps felt smoother/easier - not knees to chest by a long way yet but much better than a while ago
Cash out:- Push up on push up bars - yay 1 then failed twice = too tired
Collaboration request
11 months ago
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