2015-02-12

THURSDAY WORKOUT

Traveling back in time for this one...

But first...

SKILL:
Kipping HSPU & Ring Dip practice...

We will work hand and head positions on your handstand and the proper Kipping timing using floor progressions on top of proper ring position for dips and then we will put these to good use on a variation on an old Open WOD

Practice and figure out how you will perform the WOD to follow for 10-15 minutes...

WORKOUT:
2011 Open WOD #2 with a twist & a little heavier weights...
9 Deadlifts (123#/185#)(50% 1RM... This should be a light weight for you)
12 Push Ups
15 Box Jumps (20"/24")(Step Ups are allowed, but work Box Jumps as long as you can)
9 Deadlifts (123#/185#)
12 Handstand Push Ups (Kip is allowed, but protect your HEAD & NECK)
15 Box Jumps (20"/24")
9 Deadlifts (123#/185#)
12 Ring Dips (Sub Negatives for 6 reps OR a 12 second hold... NO BANDS)
15 Box Jumps (20"/24")
.... Continue this pattern of changing from Push Ups, HSPUs & Dips on the next cycle....

Perform as many rounds and reps as possible in 15 minutes...

POST YOUR TOTAL ROUNDS AND EXTRA REPS TO COMMENTS

4 comments:

CrossFit Hydro said...

First comment for the day! :)

Been off for a few days so not sure how this was going to feel...

Power Clean & Push Jerk - Max for the day...
270 :$
(Catch just felt slow)

Then Emotm for 6 rounds -
1 Pwr clean and Jerk @ 85% of max for the day... 240#

Emotm for 10 rds working up slowly...
5 front squats
185,225,235,245,255,265x3,225 for the remaining sets... Owwww were

Still working mus under fatigue...
Emotm - 3 MUS and row for max distance the with the time left each min...
- Got the first 6 rds on mus then fell apart...
- Rower shut off before I could get final distance... Close to 1200m I think... Mus took a while the last few rounds... Missed 3 total times...

JVB

Jordan said...

9rds + 1 box jump rx

Carla "Vanilla" Vice said...

WHOA BOYS!!! workin too hard!!! KICK A$$ job!
4 rds + 25 Reps for tonight
used rig dip attachment and jumped up and did some negatives
103# which was 5 lbs lighter for deadlift oops messed up!

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