August 20, 2012
1) 3 rounds not for time:
8 – 10 strict handstand push ups
12 – 15 toes to bar
10 pistols
2) Back Squat
3 x 3 (add 5 lbs to last week’s load)
Rest as needed between sets
3) Every two minutes, for 8 minutes, complete (4 rounds total):
4 strict behind the neck press
15 unbroken Kettlebell Swings (32/24 kg)
4**)For TIME
“Annie” with V-Ups
50-40-30-20-10:
Double unders
V ups
8:24 on Annie w/v-ups. wod was tough on the mid-section to me.
Once again, we had a great group.
Squats felt much better this week. Kettlebell Swings were good and I think everyone got them unbroken.
9:19 on Annie w/V-ups. V-ups were very difficult and slow after the first 35-40 reps.
Good Morning!
Great AB Class this morning – 8:32 of SUCK! Squats felt better @ 315. Figured out that strict behind the neck press is the culprit of the shoulder impingement. Went to snatch grip push press after 2 rounds and it felt fine. Tweaked KB technique a bit and 15 unbroken was much more manageable.
10:48
13:51 on Annie. V-ups tough but DU’s are my achillies heal(no pun intended William). Any advice welcome. KB WOD was good, feeling good with the weight. Good 4:30 class- Stiff competition helps motivation.
12:15. very tough and sloppy
315 Back Squat – definite progress being realized on the squats
Annie -This 13:53 of pure terrible….combo of singles, double unders and a lot of ab and low back pain.
KB unbroken and 125 presses (with much difficulty)
Really stunk it up on strict HSPU. Required a little kip.
Improved to a whopping 50# strict press. Heavy KBs not bad. Unbroken.
11:08 on DU / V-ups with raw buttocks! (recommend doubled yoga mat)
Back Squats @ 250#
Presses were @ 115#, took ap. 1:00 for each round.
Annie felt great! I am not scared of DU’s at all anymore!! Now that I am using my Rx Rope instead of the piece of rope I used to use, they are easy! V-Ups were tough, but all-in-all, this WOD was a huge morale boost for me. Finished in 13:50