Friday November 20, 2009
Thrusters and pull-ups at the new building.
*All classes at the old gym today. We're at the new building for good on Monday!
WOD
"JT"
21-15-9 reps for time of:
- Handstand push-ups
- Ring dips
- Push-ups
*Some notes on today's workout: As Rx'd this is a brutal workout to finish. However, as you scale the movements, trying to rush through the sets for a faster time becomes less effective. The purpose of today's workout is to continue to build our strength for the Elizabeth retest. If you're capable of full range HSPU's and ring dips, then by all means, go for it. Otherwise, I want to see deliberate attempts to get full ROM on the following scaled versions of the movements.
- Piked bench HSPUs > get your hips over your shoulders and your head to the floor or mat on every rep.
- Jumping dips (rings or stable) > start at full ROM at the bottom of the dip then use your legs just enough to get you to the top at full extension. Once there, hold for a count to practice stabilizing at the top and then come back down slowly touching down with your feet when you are as close to full depth as possible.
- Push-ups > As usual, get your chest to the floor. But be sure and keep your hips and face away from the floor as you get lower. Many of you have a tendency to drop your hips and head when it gets hard. DON'T DO THAT!
Post time and thoughts to comments.
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Reader Comments (8)
This workout looks horrendous! Thank goodness today is my cardio day... ;)
This sounds perfect given the fact that I still can't walk from the lunges on Wednesday night.
Did the workout this morning and it was about as cool as Chelsea . . .
Not very.
23:18 Rx
mike- i hope you're referring to the "chelsea" wod. unless im not very cool, thats fine too. :)
Did the wod from the other day:
- 50 DU's, K2E, DU's, KB, DU's, GHD, DU's
15:06 Rx (All DU's unbroken except 3rd set)
JT-10;01 rx
This is a great WOD but unfortunately almost 2 min slower than my best time. Looks like I have some work to do!
Not sure what my time was exactly, but somewhere slightly under 13:42. I bet Joey that would be under that time and I made it by about 30 sec. Not a great performance, but pretty impressive that Joey guessed my time within 30 sec.
did joey's version of the workout for people who can't do push ups