Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk
Build over the course of the 10 sets to today’s heavy.
B.
Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups
A. Bryan – 5 @125#, 3 @ 135#, 2 @ 145#.
B. Bryan – clean and jerks @ 145# – 20:13.
A. Up to 215 successfully. Failed the PP at 225.
B. 11:48 RX with power cleans and push jerks. HSPU 9/3, 4/4/4, 4/4/3/1.
A: 90/100/110/120/130/135/140/145/150f/145#
B: C&J @ 110# – 19:50. Jerks after HS Push-ups killed me 🙁
A. Worked up to 120 lbs. I did 125 but failed on the push jerk. Did the push press and split jerk with it though. I finished the last 2 sets with just a split jerk and worked up to 145 lbs.
B. 12 mins. I scaled the C&J to 105 and did full squat cleans (whoops). I scaled the HSPU to pike pushups
Nice work Erin! Those shoulders are getting strong!
A. Push Press + Push Jerk + Push Jerk = 165#, 175#, 175#, 185#, 185#, 185#, 195#, 195#, 205#, 205#
B. Rx: 12:10 (shoulders became super fatigued in round 3)
Great work Kyle! That was a brutal day on the shoulders
Does the clean and jerk for the wod involve a squat?
I know this sounds rhetorical 🙂
Thanks in advance!
In a MetCon, you typically power clean in the absence of specifically stated directions to squat clean.
No squat clean necessary 🙂 I suggest a power clean!
A. 135, 135, 135, 135, 140, 140, 145, 155, 165, 170(PR push press)
B. 16:01 scaled c&j (155#) and kipped on the HSPU’s.
This week has been taxing on them shoulders! Good stuff though!
Great work Felix! My favorite scale for the strict hspu is a dumbbell seated press (heavy). This will help us work towards those strict handstand push ups! 🙂
Only time for part A.
60kg-65-70-75-80-85-90-95-100Kg Not sure if its a pr on PP, but i will take it.
Strong work Marty!
Thank you, just trying to get back into form, had 8 weeks away from the gym.
A.
Worked up to 180# for the complex. Missed 185# (PP)
B.
Buhhh knew this was going to destroy me so I scaled: 165# C&J, HSPUs with a slight kip – 22:24. Overheard movements are just not in my wheelhouse (yet).
Nice work today Aaron! Next time, instead of using a slight kip, do a heavy seated dumbbell press to focus on building that shoulder strength! Fantastic fight through that workout. It was a tough one!
OHS from Tuesday. 85#,105#, 115#
Weighted pull ups. 10#,15#, 20#
Today’s metcon
12:29. RX
Hopefully I can get back on track next week!
A) 155-165-175-185-195-205-215-225-235-245-255-265# *pretty sure this was a push press PR. No misses
B) 11:57rx. Those HSPU…. shoulders smoked would be an understatement.
P to the R star for you! Nice work on B!
Cottage WOD4
800m Run
7 rounds of:
5 Strict HSPU
10 Push-ups
15 Sit-ups
Followed by
800m run
20:19
Nice work, Chris! How much longer are you at the cottage?
Will be back on posted WODs on Monday – fingers crossed for some barbells.
A.135/145/155/165/175/180/185/190/195/205 New PR on push press! All pulled from floor to work on 1st and 2nd pull technique. a little awkward on the heavier weights.
B. 10:15 did banded HSPUs still working on RX HSPUs
C. 1000 m row pulling at a 1:40 500 m pace FT: 3:30
Woo hoo! PR star!
A. 135/140/145/150/155/160/165/170/175/180
All sets were from the floor.
B. 16:52 Rx
Holy shoulders batman! That last set of SHSPUs took far longer than I thought they would.
It’s definitely a hard shoulder workout! Way to go Josh! That’s a lot of Strict handstand push ups 🙂
A:65/65/75/75/95/95/105/115/115 (just did 1 push jerk on the 2nd @115)/attempted 125 it’s getting over my head now, but far from locked out 🙂
B: completed with 105# that was plenty heavy had to break into sets of 2.
Did hspu with bands in rack today. (Neck still feeling compacted from trampoline park last weekend for Kipp ingredients hs, and not quite strong enough for strict)
Done in 11:15
I love the banded progression for a strict hspu. Great work Amber! Keep working on those shoulders and strict handstand push ups will come. They are definitely tough! 🙂
Low on time. Turned A into a warm up.
B. power clean + push jerk @185. ring rows instead of SHSPU: 15:40
Way to get in in today! and Great work as always 🙂
Just curious, is there a reason for the ring row for a sub in todays workout?
I could always use some more pulling. They’re tough enough for me that I had to break them up into 4s.
A. 95/105/115/125/135/140/145/150f/140(2)
B. @155, kipping hspu, 17:12. Holy shoulder burn
Great work today! Next time Strict HSPU are programmed maybe play around with some seated strict press for a sub. Kipping HSPU are just so hard on the neck and won’t necessarily build strength for the strict hspu
I thought about that. Mostly wanted to keep moving for conditioning purposes. Will use that option next time it’s programmed.