Unlike Money, Deficit Is Your Friend
Kara
Congrats to the ladies on completing there team Tri last weekend!
Warm-up – 10 minutes
10 downward cross chops in each direction
5 windmills each arm
5 turkish get ups at a challenging weight each arm alternating arms
5 arm bar stretches each arm
10 upward cross chops in each direction
Strength – 25 minutes
Press – 1-1-1-1-1
Push Press – 3-3-3-3
Push Jerk – 5-5-5.
WOD – 15 minute hard cap
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 25 Overhead walking lunges
Games (160, 100) axle; paralettes to an abmat
Regional (135, 85); 2 plates to an abmat
Open (115, 75); 15 Ring dips; 1 plate to an abmat
Ca$h Out – Accessory Work – 10 minutes
a. weighted strict pull up x 8
b. weighted strict dip x 8
* go immediately from set a to set b, choose a weight where you can do 3-5 off the bat. Come down as many times as need be but don’t move on until you get all 8. Perform 3 sets
SP: #145×1
PP: #165×3
PJ: #135×5
WOD: 13:40something .. 2 plate deficit, OHS #115.
SP: #145×1
PP: #165×3
PJ: #135×5
WOD: 13:40something .. 2 plate deficit, OHS #115.
Hit PR on SP and PJ. Warm up done
SP 195#PR/PP 175#/PJ195#PR
Wod hspu 2plates deficit 95# lunges 15:00
Hit PR on SP and PJ. Warm up done
SP 195#PR/PP 175#/PJ195#PR
Wod hspu 2plates deficit 95# lunges 15:00
Warmup: All Good!
Strict Press: #165
Push Press: #185
Push Jerk: #185 – kept the weight light as I need to work on push jerk form!
WOD: Did MU’s and HSPU’s at Games Level – OHS #115. Finished in 13:30ish
Warmup: All Good!
Strict Press: #165
Push Press: #185
Push Jerk: #185 – kept the weight light as I need to work on push jerk form!
WOD: Did MU’s and HSPU’s at Games Level – OHS #115. Finished in 13:30ish
Congrats ladies on the tri! Lookin’ good!
Anyone hitting it around 2:30 this afternoon?
Congrats ladies on the tri! Lookin’ good!
Anyone hitting it around 2:30 this afternoon?
Warmup : done
Press up to 145
Push press up to 165
Push jerk up to 185 (only got 3 on last set)
Wod. Finished 3 rounds with scaled dips. And handstand push-ups in bands. Got to do one lunge at 115 before time cap. ( really need to focus on progressing these two movements to unassisted )
Warmup : done
Press up to 145
Push press up to 165
Push jerk up to 185 (only got 3 on last set)
Wod. Finished 3 rounds with scaled dips. And handstand push-ups in bands. Got to do one lunge at 115 before time cap. ( really need to focus on progressing these two movements to unassisted )
Press: 95
Push press: 105
Jerk: 115
WOD: 12:00 w/ 3 MUPs per round, deficit HSPU on 45# plates, 65# lunges.
Cash out: 10# pull-ups, 17# dips
Fantastic job with the muscle-ups today!
Thanks Joe! Must be all the carbs…
Press: 95
Push press: 105
Jerk: 115
WOD: 12:00 w/ 3 MUPs per round, deficit HSPU on 45# plates, 65# lunges.
Cash out: 10# pull-ups, 17# dips
Fantastic job with the muscle-ups today!
Thanks Joe! Must be all the carbs…
Warm up: done
Press: 105
Push press: 130 x 3
Jerk: 125 x 5
Wod: 13:42 did one round of HSPU w/ 1 abmat then had to switch to blue bands. Still can’t seem to kip. Need to practice. Dips w/ red band.
Cash out: done w purple band
Arms are dead 🙁
Warm up: done
Press: 105
Push press: 130 x 3
Jerk: 125 x 5
Wod: 13:42 did one round of HSPU w/ 1 abmat then had to switch to blue bands. Still can’t seem to kip. Need to practice. Dips w/ red band.
Cash out: done w purple band
Arms are dead 🙁