5 rounds of:
2 Dead-lift, 374#/247#
2 Handstand Push ups, freestanding for guys/strict for ladies
2 Squat Cleans, 230#/158#
2 Muscle-ups, consecutive (foot above reach)
For every free or strict hspu you cannot do, add 5 strict or kipping
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6 comments:
Is there a 7:30 tonight? I don't see any games prep classes on mindbody.
DL's and squat cleans as Rx'd; 2 strict HSPU's in first round, all kipping in rounds 2-5; did 10 kipping in round 2 and 5 in rounds 3-5; I thought I misunderstood by doing 10 kipping for 2 missed strict so only did 5 kipping after that. Found out afterwards I should have been doing 10 kipping every round that I didn't get any strict.
I subbed 4 strict ring dips for muscle ups each round and did these unbroken. I think I just need to try a muscle up.........worked a little bit on progressions to muscle ups on Saturday, but my shoulders weren't too happy with me so I didn't push it very hard then.
158# on squat cleans is the most I've done, and these weren't as bad as I was expecting. When I warmed up at 153#, I thought I could do 158#, and I'm glad I did.
DL's felt pretty light and ring dips were tough in last 2 rounds to keep strict and do unbroken.
I'm not sure of my time as after the beep with the clock restarting it showed 2:49 so I think it was 22:49. HSPU's were the kicker as I had to redo a few when my feet came off wall.
15:28 - rxd
12:11 I warmed up to 230 and got it making it a new pr. However I couldn't do it again during the wod. So moved weight to 220. All else was rx. The handstand push ups surprised me. I was able to do full range of motion and even linked two.together for 2rds. Good heavy wod.
17:15 rx'd
158# was a new PR for squat clean, and it felt relatively good throughout. Deadlifts and muscleups felt great. HSPU started strong, but slowed down in the 3rd round. Overall, I just really enjoyed this one, even if I couldn't catch the Tovars. Someday!
Should have lightened the load but ego got the best of me!
4 rounds and my back was done!
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