Workout:
A. HS hold against wall; 30 secodns x10; rest 30 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)
30 x 10
B1. TnG push jerk; 5 reps x8; rest 30 sec
83, 93, 93, 98 x 5
B2. Supinated strict pull ups; amrap in 30 seconds x8; rest 90 sec
6, 6, 4, 6, 6, 5, 6, 5
C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x4; rest 2 min
4, 4, 4, 4
D. Swing development tech work - 10 min
done
+
3 rounds for time:
30 calories airdyne
20 burpees
14:38 (2:55, 1:26, 3:51, 1:22, 3:44, 1:18)
The 5th and 10th handstand were tough. Push jerk and supinated pull ups went well. Ring push ups were kinda fun...I maybe could have done more reps but then the 20 second hold may not have happened. Swing work felt good today so I did some swinging on the rings. The coach saw me a recommended I put something between my ankles to help me keep my legs together. It was tough for me. But the shoulders felt great! The WOD was good...I love burpees :)...even the AD didn't hurt that bad. Thanks!
No comments:
Post a Comment