July 11, 2012
1) 3 rounds not for time:
5 muscle ups
8 bounding box jumps
5 pistols each leg
2) 5 rounds:
5 x behind the neck strict press
rest 30 secs
10 x hand stand push ups
rest 30 secs
5 x weighted pull ups
rest 30 secs
The press and pull ups will be heavy. A starting point is 80% of 1-RM. Remove/add weight as necessary.
3) For time:
Row 800m
50 x push ups
40 x pull ups
30 x KB swing (32/24kg)
20 x bar facing burpees
10 x thrusters (135/95)
10:42 – Hell after all those handstand push ups and strict press.
Sorry – 10:52
1. Getting way more efficient at pistols. Still have no where to do muscle-ups/don’t know how to..so I did Paoli’s Progression from Gymnastics WOD with rings. The one where you start on your knees and end on your toes.
2. 95# on the press, 25# on the pull-Ups. Was barely getting the press up at the last set, should have went heavier on the pull-ups.
3.18:00. I was making decent time until I got to the thrusters. All the other stuff made it hell, just like Jeff said. My thrusters turned into clean and jerks.