Evening WOD
Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions, burgener warm up/skill transfers, samson stretch.
5 beginner ring rows, 3 muscle-up progressions, 3 wall ball shots, tried HSPU bridged on feet..erm nope so tried with blue band assist = just 3, tried with green band assist = did 3 but no way it was happening for wod, 5 power cleans @ 8kg, 3 @ 16kg
11011 Muscle ups, Wall Ball, HSPU, Power Clean
Three rounds for time of
6 Muscle-up progressions - squat mu with a jump to help press out the dip
15 Wallball shots, 11 pound / 5kg ball
9 Handstand push-ups progressions - subbed 2 x 7kg / 15lb DB presses due to logistics (after 3 reps stopped to drop to 5kg)
35 pound / 16kg Power clean, 12 reps
Done in 14.06 mins (including 1.23mins to change DB's to 5kg after 3 reps)
Splits 5.25 less 1.23 = 4.02, 4.19, 4.20
Apart from getting DB weight wrong - really pleased with this wod - a few breaths here and there but kept a good pace and most of all - all my wallballs were pretty much unbroken - major pr for me - good indicator of my cardio getting better - YAY
Also the power cleans flew up today, elbow speed slowly getting faster - had some that felt great - Yay
Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions, burgener warm up/skill transfers, samson stretch.
5 beginner ring rows, 3 muscle-up progressions, 3 wall ball shots, tried HSPU bridged on feet..erm nope so tried with blue band assist = just 3, tried with green band assist = did 3 but no way it was happening for wod, 5 power cleans @ 8kg, 3 @ 16kg
11011 Muscle ups, Wall Ball, HSPU, Power Clean
Three rounds for time of
6 Muscle-up progressions - squat mu with a jump to help press out the dip
15 Wallball shots, 11 pound / 5kg ball
9 Handstand push-ups progressions - subbed 2 x 7kg / 15lb DB presses due to logistics (after 3 reps stopped to drop to 5kg)
35 pound / 16kg Power clean, 12 reps
Done in 14.06 mins (including 1.23mins to change DB's to 5kg after 3 reps)
Splits 5.25 less 1.23 = 4.02, 4.19, 4.20
Apart from getting DB weight wrong - really pleased with this wod - a few breaths here and there but kept a good pace and most of all - all my wallballs were pretty much unbroken - major pr for me - good indicator of my cardio getting better - YAY
Also the power cleans flew up today, elbow speed slowly getting faster - had some that felt great - Yay
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