Workout of the Day
Warm-Up: 3x Barbell Complex (95#/65#):* 6x Snatch-grip RDL
* 6x Snatch-grip High-pull
* 6x Hang Power Snatch
* 6x Good Mornings
Strength: 6x3 Snatch-grip Push-press @ 95% 1RM Snatch
Work Capacity: "Helen" 3 Rounds for time of:
* 400m run
* 21x KB Swings (53#/35#)
* 12x Pull-ups
Extra Credit: EMOTM 10 minutes w/20# vest:
* 8x Hand-release Push-ups
* 4x HSPU
Post results to comments.
Strength:
ReplyDelete195, 185, 185, 185, 185, 185. Started heavy but tweaked my shoulder a bit, its the way down back onto my back that I find ackward with these. Weight wasn't that tough so I focused on getting a strong hip drive and lockout.
Work Capacity: 7:42, pretty pissed with this as I was hoping for Low 7' or under. I did all the kbs / pull-up rounds in around 50s but my runs were slow. They were outside and last 50m was a pretty tough hill.
Extra Credit: Rds 1-4 Complete / 5th round 8+2HSPU / 6th off / 7th 8+3HSPU / 8th off / 9th Complete / 10th 8+1HSPU.
All HSPU were strict, I tried to kip but it wasn't working - I may have been too close to the wall with the games standard. 20# Vest made this really tough.
Strength: 165#; from ground, tricky cushioning from lockout; not too challenging
ReplyDeleteWOD: 8:09; could have pushed runs a touch more, need to work on moving straight to the next exercise w/o resting
Extra Credit: no vest; started with HSPU then it deteriorated to holds b/c my shoulders were fried