Wednesday 1-2-13

“Ricky”

20 min AMRAP

10 pullups

5 dumbbell deadlifts 75/55

8 push press 135/95

Post rounds to comments

SWOD:  deadlifts

Comments

  1. Additional training

    Mobility:
    Distal tricep tendon smash – 60 sec
    Low dip hold – 60 sec
    Rack jerk – 5 reps @ 50%, 55%, 60% (of assumed 1rm c&j)

    SWOD:
    Clean & Jerk 1Rm, then 3×5 @ 80%

  2. 6 rounds + 2 pull-ups.

    Subs: pull-ups with grey band.

  3. 9 rounds + 9PU
    Subs: red band PU, 125# DL bar, 75# PP

  4. First WOD since being sick, went light:
    11 rounds
    Subs: green band PUs, 25# KBs, 65# PP
    I was only aiming to do 10 rounds, but there was 2 minutes left, so I did another.
    Thanks Beth for pushing this geezer 😉

  5. Classic example of a simple yet effective WOD.

    10 is a really good number to experiment with your kipping or butterfly pullups, especially if you have not conquered the rythym yet. Try and get the pullups in 1 or 2 sets if you can!!

  6. 9 rounds+ 9 pu
    Blue band, 45# kb and 45 push press

  7. 9 rounds+ 9 pu
    Blue band, 45# kb and 45 push press.

  8. 8 rounds + 9 pull ups
    sub 75# push press.

    … and today on my VERY LAST PULL UP… my hand ripped… first time since i started cf that i ripped. it was a sad sad day 🙁

  9. 8 rounds + 5 DL

    subs: 50lb kb, 35# bar (bad shoulder)

    John has a good point. I have kips down but any WOD that involves pullups, I try to focus on throwing some butterflies in there. I can get 2 decent consecutive butterflies before my rythym is off, but its a work in progress. thanks steve and john for coaching me through them during the wods!

Speak Your Mind

*

CrossFit Journal: The Performance-Based Lifestyle Resource