A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes
B.
Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups
A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes
B.
Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups
A. Push press is a weakness. 75, 85,x 5 reps, 95 x 3, 100 x 2
L sit, 7 reps each leg alt legs. 7, 7, 5
B. I subbed Double DU for the Push press as I was already hurting from DL.
HSPU off 24″ box
2x DU (42, 30, 18)
Push ups
8:16
From yesterday:
A1. Built to 165
A2. Rx
B. Subbed Fitness A…used 35lb dbells for press and lunges.
C. Did Fitness B…time: 11:30.
I bit of change today, we completed:
In teams of two, complete:
100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry
Strict pullups, 9kg WB, 60kg Farmer Carry
33:03
What does @1212 stand for?
Loved this WOD
Wasn’t planning on using my shoulders for the next few days anyway ?
A. Push Press
4 sets
175×5 185×5 195×4 205×2
L tuck-extension
4×10
B. 11:20
Subbed strict ring Dips for SHSPU. Shoulders were shot.
A little dissapoing WO. Didn’t get started till after 9 tonight. Hit B at 9:30. Less reps on the push press compared to last time and the HSPU in B just weren’t happening. Sleep it off and hit it hard tomorrow.
A1) 135×5, 145×5, 155×5, 165×4
A2)x8 each set
B) 24″ box jump, 115# PP, Push ups
12:20
I’m back! Got ankle surgery on the 18th of May, and have been following some supplemental stuff Michele sent me. Thanks Michele!
A. 75,95,115,125 (sitting strict press)
10,10,10,9
B. 17:19 Did strict HSPU for 21, and 15, and then piked HSPU off the bench for the last 9. Used 75# for seated strict press (can’t dip or weight bear on my ankle). Regular pushups.
A1: 95/115/125/135 all at 4 reps
A2: 4 x 8. My tempo was sketchy but I tried.
B: 95lbs. 18:36. That was not aerobic. At all.
My vote is for no more shoulders or tris this week. 🙂
I agree with you Ryan!!!
A1. Push Press: 135 x 5, 145 x 5, 155 x 5, 165 x 3 (failed 4th rep)
A2. L-Sit Tuck to Extension: 10 reps @ 1212 each set
B. Scaled (115 lbs): 16’48” — I absolutely got slaughtered on this.
C. R.I.C.E (30 min)
4 mile run…thought by running at 7am ot would be cool enough…wrong! So humid, so hot! Legs and lungs felt fine. Got so hot and my stomach got rumbly, success was not pooping my pants today ?
Gymnastics session 1 lvl 3 and 2. (Pistols/pullup work)
A: Did split jerks vs pp today up to 135×1
B: hspu started with a low stack of 1″mats. Added mats as my shlds got fried! 95# pp
I was shooting for under 10 min…got it in 10:38
All success should be recognized. Your pants thank you.
And I thank you for the laughs.
The really funny thing was, that one of the other girls i was running with, said she had to squeeze her cheeks for the last half mile or so too!
I am somewhat embarrassed to say that I had to take to the trees one time. It was either shuffle home or go….. not cool. 🙂
It makes peeing a little during double unders seem so minor!
A1. Push press: 155×5, 175×5, 185×5, 195×5
A2. Done…tough to keep the tempo
B. As Rx: 15:25…struggled to get through SHSPUs. This was tough.
Yesterday’s A 285×3, 305×2, 325×1(f), 295×2(fx3), 315 (f). Stopped there. PR is 345 but I think I overshot this today so I decided to give it a rest. Was feeling dizzy and felt tough on my lower back. A.1: 5×115, 5×125, 4×135, 3×135. Still working on form here but shoulder mobility is an issue A.2: alternating legs out (10 reps each) on paralettes x4 A.3: YTWs 3×15 B. Subbed shspu for DU 105-75-45 and scaled pp to 95#. 11:55. Shoulders were tired after DUs and uphill battle from there. I haven’t been as active lately since my wife, kids and… Read more »
Glad you’re feeling better! You might not feel awesome for a few weeks after a bug like that so it’s smart to ease back in like you are.
A1) 225×3/230x3x3
A2) 10×4
B) 19:05
A1. 145/155/165×5, 175×3 (10# 3RM PR)
A2. 4×10 @tempo. That was slowww and harder than I thought. Had trouble locking out extension after tucking
B. Scaled to 115# 11:24. Shoulders are blown up!
A:
Push Press:
1) 50kg x4
2) 55kg x4
3) 57,5kg x3
4) 60kg x3
+”L-Sit on Floor” x8 reps in all sets
B:
Strict HSPU subbed for Standing One-Arm DB Press (10kg)
Barbell for Push Press: 40kg
I touched a bar!! I still can’t feel my finger so everything is light and just getting my fingers to function as a unit again.
A. Strict press
35#x10 reps
55#-10 reps
65-10 reps
70#-5 reps
PP
75#-5
80#-7 reps
85-5
95-5
Did the lsit tuck double leg off dip bar didn’t see video till later. 7 reps each rd.
B. 3Rft
Run400m
30 push-ups
Did this with hubs we waited on each other to finish push-ups then ran together.
A.
135×5, 155×5, 175×5, 185×3
6 alternating, 4 double x 4 on rings
B.
Did 6 reps 135 almost dropped it on my head so dropped to 115. 17:44
C. Core work, dips. Gotta attack the weakness
Mash up of today and yesterday
A. OT4M – Deadlift/Push Press
365 x 3 / 155 x 5
385 x 2 / 165 x 5
405 x 1 / 175 x 5
375 x 3 / 185 x 5
395 x 2 / 195 x 5
415 x 1 / 205 x 5
B. 4 RFT of
3 – Deads w/ 335
6 – SHSPU
9 – Push Press w/ 135
12 – Push-ups
9:22
… wrecked.
B only. Scaled pp to 95#
11:53. Last set of shspu was humbling.