Buy-in
Warmup (10’)
Skill (5’)
Strength (10’)
WOD
5 rounds for time:
Time limit: 20 minutes
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 330/365: The Muscle Up Receiving Position & The Organized Shoulder
Without rings, then with rings:
- hands forward, ext. rotate arms.
- hands back, shoulders back.
- bend elbows.
- on rings: into ring position.
- lift feet.
- press out.
- advanced: drop to position (‘dip balance.’)
CW: DNF. I finished anyway in 22:24. My last max front squat was 155# in January. 65% was 100# and I did 95#. I wonder if that's like 75% of my current max or if 65% would have been better programming.
ReplyDeleteWhile big, I think this WOD was good. Especially for a Friday!
I liked that this one was 5 rounds. I've been craving a 5-rounder!
ReplyDeleteFinished in 18:01, used 70#. Haven't done max FS in quite awhile, so this probably approaches 75% if calculated on a Wendler scale. I felt that I could clean this weight consistently. It worked out just fine.
This one was a good way to kick off the weekend. Technically I did not finish either, but I did it in 20:20...so close!
ReplyDeleteI did 65% of previous max load, but it was probably more a 75% of current max. Felt like I was running in concrete...probably looked like it too :)