Tuesday
4x8 weighted dips (rest one minute between sets)
Then One round each minute for 12 minutes of the following
5 weighted pull ups
5 clapping push ups
5 box jumps (30/24 Foot must land completely on the box)
Post wod
25 hand stand push ups
weighted dips: 25-35-40-45#
ReplyDeletemetcon was deceivingly awful.
rds 1 & 2, weighted pull ups at 15#, then had to drop to 10# for rds 3 & 4. then wheels came off and no more weighted pull ups.
could no longer perform clapping push ups in the 12th rd
all box jumps at 30".
post: 5 HSPU @ 1 ab mat, 10 @ 2 ab mat...cashed.
Strength: close-grip bench 4x5 up to 95# (1RM)
ReplyDeleteMetcon: Like Tom said, deceptive & brutal
Scaled everything as it went:
Rounds 1-3 purple band, clapping push ups
#4-6 red band, games standard push ups
#7-12 lots of kipping, strict push ups, then knee push ups
All box jumps @ 24"
Post: 25 strict press @ 55#
Dips: 0-25-35-44
ReplyDeleteMetcon: 35-35-25-rest of rounds straight strict.
Only got 10 rounds, my arms were thrashed.
Post: 25 HSPUs... actually went quite well after all of that.
Bench press - 225#x5, 235#x3, 245#x2
ReplyDelete55# dips - 4x8
WOD: 12 rounds - 70#x2, 55#x1, 35#x1, 25#x2, 15#x2, dead hang x4
5x5 hspu
Got this one in Wednesday morning. 6 a.m. classes are getting big.
ReplyDeleteDips: 40-45-50(4)-40
@ Drywall, those are some elite weights, good job man.
Metcon: 20 for 4 rounds, 10 for 1 round, dead hang for the rest. Fell off clapping pushups at 7 rounds, the dips really took a lot out of my arms. Box jumps done on the double stack tires (42ish"). Those are my new favorite eliteness test but I think they took way more out of me than 30"ers would. Also needed to eat before working out but I didn't feel like getting up at 4 this morning.
Post did 85# strict presses instead of HSPU
I really liked this metcon. Mostly because I was able to do it since there wasn't any lifting involved.
ReplyDelete11 rounds:
No band pu's 1-2 then red band last 9 rounds
Reg pushups
24" box