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
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7 thoughts on “04 16 13

  • 04 16 2013 at 9:31 am
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    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.

    • 04 16 2013 at 9:40 am
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      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.

  • 04 16 2013 at 9:07 pm
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    Any WOD with handstands in it is good by me.
    A1. 13 @ 51
    A2. 16 w/red band
    C. 38 w/blue band

  • 04 16 2013 at 9:40 pm
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    A1. 4@115
    A2. 28?
    B. ✔
    C. 35 Rx

  • 04 16 2013 at 9:50 pm
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    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.

  • 04 16 2013 at 10:38 pm
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    A1. 8 @ 53#
    A2. 19 with red+purple
    B. could always use some handstand work
    C. 47 with red+purple

    • 04 16 2013 at 10:40 pm
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      Oops, forgot to mention that I got 4 rounds of KBS u/b out of 5. So I finished at 16 min.

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