Monday 15Mar10
Strength:
Regular - Squat 3x5
Advanced - Overhead Squat 5x1
Then, as many rounds as possible in 12 minutes:
5 burpees
10 pull ups
15 sit ups
Post WOD skill - 3 x max handstand push ups with 1 controlled negative at conclusion of each
set (90 seconds rest)
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OHS: 5x1 @ 95#s
ReplyDeleteMy shoulders weren't very happy with me today and it showed on these.
Metcon: 8 rounds + 7 pullups
HSPU: 11 - 8 - 8
Shoulders again, this was shitty. Enjoyed the WOD though
John, you killed the HSPU as usual. I went 6, 5, 4 on these. Metcon played into strengths of mine, went 11 + 9 pull ups. Was aiming for 12 rounds (1 per min), but started breaking up butterfly pull ups in the last couple rounds and had to kip, which cost me time. Slowed on the sit ups a bit, too. Burpees were all super fast and there was no rest between any movements throughout.
ReplyDeleteSorry about the Post WOD max pullups yesterday, I misunderstood it to be reg kipping. It should have been dead hang. I'll make it up with you guys on Thurs' warm up.
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