Wednesday, 15 June 2011

WOD
20min AMRAP
5 Chest to Bar Pull Ups
10 Ring Dips
15 OHS, 95#

Post rounds and reps to comments.

RESULTS
4 rounds + 2 OHS
Shoulders were completely fatigued that I couldn't get passed 2 OHS on the fifth round no matter how many times I tried. The OHS tired me out that it affected my pull ups. Round four I did 5 single chest to bar pull ups. Maybe I was afraid to tear too. Anyway, my pull ups were slow. Ring dips, though, went fast. No problems there. I did break them up after the first round to give myself some time to recover. I'm really disappointed in the OHS results. I guess I need to start the oly bias again.

WOD 2
3 Rounds for time:
50m Run
50m Lunges
100m Run
20 Pull Ups
200m Run
15 Toes 2 Bar
400m Run
10 Handstand Push Ups

RESULTS
25:22
Since I wasn't happy with my results from WOD 1, I decided to do another WOD as punishment. Plus I did it with my 1930 CF Impavidus class. It's rare that I get to do a WOD with the athletes, so I figured this was a great opportunity to suffer along side them. I heard from most folks that the lunges to 100m run was the worst--I have to agree with them. I focused on form for all the running portions since the other exercises were pretty simple. The first round of 20 pull ups was the most difficult for me since I tried to rush through them. The other 2 rounds of pull ups flew by since I focused on smooth movement. I think I need to work on my toes to bar since all rounds were broken. My grip gave out before my abs, so I should do more grip work. I guess that means farmer carries for me in the future. As for the HSPU, I reverted to kipping so I could cycle faster, which worked well for me. The HSPU seemed the easiest movement (besides running). Who would've thought that I would say the HSPU were the easiest part of the WOD. I guess the little bit of volume training with HSPU have paid off. Let's see if the same thing happens for volume training OHS.