Every minute on the minute for 15 minutes do:
Then every minute on the minute for 8 minutes do:
Results: Nice lite start after 2 weeks off to move.
This was the WOD from last Thursday.
Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:
Try to get to a heavy 1 rep max.
Then do AMRAP in 6 minutes of:
Results: For the Push Press, ended with 1 rep @ 155lbs/70kg. For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.
Work on Muscle Up Progressions. Do 5 rounds of each
Then do a repeat of the Jan 29, 2015 workout. For time complete the following while EMOM doing 3 Burpees:
Results: Learned that my ring kipps were too weak so really tried to get a good swing going. Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition. For the AMRAP, completed in 10 minutes exactly.
Did this WOD yesterday… For time do 15 rounds of:
Results: I used 125lbs for the squat cleans and finished in 25:39. For the cleans did singles from the beginning. For the HSPU started with unbroked sets but by the end I was doing singles of them as well.
Spend 15 minutes working on overhead squats.
Every 2 minutes for 24 minutes (12 sets):
Cash out: 50 x Burpees for time.
Results: Working on the overhead squats, I got up to two rounds of 5 @ 30kg. For the burpees did all 50 unbroken in 2:45.