Workout of the Day
Warm-Up: 3 cycles with empty barbell of:* 5x Push Jerk
* 5x Snatch Balance
* 10x OH Squat
* 10x Back Squat
Strength: 3 Rounds for time of:
* 10x OH Squat (135#/95#)
* 50x Double-unders
Work Capacity: 7 Rounds for time of:
* 7x L pull-ups
* 21x Air Squats
Extra Credit: 30 Turkish get-ups (53/35# KB -- 15 ea side)
Post results to comments.
Strength:
ReplyDelete3:13. Did OHS unbroken but not very quickly, should have done double-unders unbroken but tripped after 39 on the second and got the rope snagged on my shoe lace after 11 on the third. Still almost a minute better than when I previously did this WOD, my double-unders have improved a lot.
Work Capacity: 6:51. Did underhand grip for the pull-ups which helped a lot, still difficult to hold a good L on the descent portion.
Extra: Only had time to do a few of these, but did them methodically. Think these could be helpful to do more of in the future.
I liked this warm up a lot. Really felt loose after doing it.
ReplyDeleteStrength: rx'd 8:43. Did all the OHS unbroken, but did them very slowly and had to recover after each set
WC: 12:07 Rx. L-pullups sucked
Warm up; done
ReplyDeleteStrength: 9:50. Did it at 95 pounds. Overhead squats are really hard. flexibility main issue I think.
one question Justin. I keep falling backward when I try to air squat or overhead squat properly. Is this because of my inflexibility or am I just doing it wrong?
WC: 12:30. L-Pull ups were difficult. Tried my best to do them.