Tuesday
Strength
3 times 30 second amrap of push ups.
Set one wide. Set two under shoulders. Set three close grip
Rest one minute in-between each set
Then for time
7 rounds
7 push press 95/65
7 pull ups
7 box jumps 24/20
7 sit ups
Rest exactly 30 seconds between each round and record total time including rests
Post WOD. 30 ring dips. Partition as needed
Also spend A few minutes on skill work related to spilt or push jerks. Light weight.
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PUs: 42 - 17 - 10
ReplyDeleteMetcon: 8:38 - this was a fun one. Derek kept the pace going strong!
Post: dips + maybe 12 or so jerks @ 95#
pu 20 17 5
ReplyDeletemetcon 10:30 green band
post 30 dips red band
Absolutely loved today's workout, which means tomorrow's will probably be all things that I suck at.
ReplyDeletePushups 43, 35, 15
WOD RX 7:56. Everything unbroken all the way. I had been practicing butterflies and my regular kipping rhythm was all out of wack, so I ended up dead hanging a fair amount of these because I didn't want to waste time swinging to get the form back.
40 ring rows, 4 sets of 10. 30 didn't burn me out.
PUs: 31-18-8...diamond pushups suck ass.
ReplyDeletemetcon @ 85#: 8:48. i hate chasing dbone.
post ring-dips: 8-8-5-5-4
Push-ups 15-10-4 Ugh
ReplyDeleteWOD: 12:21
@ 53#, blue band, 24"
The first WOD after a long break is always the worst.
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