Tuesday
Oct252011
Wednesday October 26, 2011
Josh and Lindsay working on their handstand pushups.
WOD
ROMIK
- wall of death 2 min/side
- OH shoulder ext stretch 1 min/side
- FS hold 1 min
Strength
A. external rotation w band 3 x 15/side
B. strict press: 3-3-3-3-AMRAP; rest as needed
C. AMRAP ring pushups x 3; rest 3 min
MetCon
3 rounds, each for time:
- 1k wattbike
- 400m run
*rest 5-6 min bt rounds
Post results and thoughts to comments.
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Reader Comments (15)
strict press: worked up to 70# x 3. AMRAP 65# x 5
ring push ups: 13 / 15 /10 (knees)
metcon: 3:35 / 3:32 / 3:31 (1 min of rest between)
Strict Press: worked up to 75# AMRAP: 75# x 3 reps
Ring Push Ups: 19/12/10 (toes)
Metcon: 3:43/3:50/3:46
Strict press - 115# times 3 .... back felt OK
Push ups - 32,24,18 - rings slipped down on the first one...think I could have hit 40
Metcon - 3:05 - 2:58 and 3:09 ... ouch, holy shit that hurt and ouch
overall the back felt great and looking forward to being full speed and running again ... and to my goal of actually doing a full OHS!!!!
strict press: 65-70-75-75-75(4)
pushups: 3/4/3
metcon: 3:36/3:37/ 3:43
Press: 155/165/170/175/ 185 (4)
Pushup: 28/ 21/ 17
Metcon: 3:06/ 3:02/ 2:56
Press: 95/115/115/DNF (worked with pain ball on shoulder)
Ring Push Ups: 18 / 16 / 15
Metcon: 3:11 / 3:04 / 3:04
Press: 95/115/115/135/145x3
Ring PU's: 30/24/20
Metcon: 3:58/3:52/DNF
135/155/175/185/205(1) + 6 push press
Push ups: 39/27/15
Metcon: 3:29/3:32?/3:15
Strict Press: 33/43/53/58/58x5 - kept it light to let my back recover
Ring push ups - 4/4/4
Metcon - 3:42/3:46/3:48
11 back squats - my signature ;)
Damn you Gaines ....
Strength: B: 95/115/125/135(fail)/125x5; C: 21/15/11
MetCon: 3:04/3:09/3:09
Strict Press: 140/145/150/155/ 160 (5)
Ring Push Ups: 18/15/12
Metcon: 2:56/3:00/3:12
115,135,145,150,135(7)
RPU: 22,15,10
Metcon: 3:00,3:00,3:02
Strict Press: 105lbs for 3 reps
MetCon: 3:16, 3:12, 3:07.
Strict Press : 2 @ 75#, 2 @ 85#
Metcon: Slow...