Here’s our training plan for the next 8 weeks. Get excited!
WOD 04 16 13
A1. Strict Press (5@59%, 5@68%, ME@77%)
A2. Strict Pullups (3 sets for max reps. Rest exactly 2 min between sets. Score is total reps). *Adv: Wide Grip
B. 10 min working on handstand skill (headstand/kicking up/walking/freestanding)
C. 12 min AMRAP:
1 set Strict Press (77%)
1 set Strict Pullups (banded chins are the preferred sub. Ring rows also acceptable)
21 KB Swings (53/35)
Score is total Press reps + Strict pullup reps. Each set of u/b KB swings earns you an additional minute in AMRAP.
Post times, loads, and comments.
04 16 13
A1. 9@85
A2. 36 total
B. Kipped 2 HSPU in a row off 2 ab mats, then did one off one ab mat. Slow, steady progress.
C. 59 reps. (6:00 am class was capped at 17 min, but it wouldn’t have mattered for me — ran out of time at 16 min.) This was a grip-killer.
A1. Established 1RM press since I missed this last week = 117lbs
A2. Worked on negatives
B. Finally got handstands against the wall. Boom.
C. 42 I think. Chin ups w/ blue band, 40lb kb – made it through 5 KB rounds unbroken, could probably have used the 53, will next time.
Any WOD with handstands in it is good by me.
A1. 13 @ 51
A2. 16 w/red band
C. 38 w/blue band
A1. 4@115
A2. 28?
B. ✔
C. 35 Rx
A1. 8@125
A2. 43 (Wide Grip)
B. attempted some HS walking but still got a long ways to go
C. 43 (9/43 were strict MU pullups through transition). Only managed 3 rounds u/b of KBs.
A1. 8 @ 53#
A2. 19 with red+purple
B. could always use some handstand work
C. 47 with red+purple
Oops, forgot to mention that I got 4 rounds of KBS u/b out of 5. So I finished at 16 min.