Rest Day
One of the best mob wods I've seen for internal rotation. Where does not having internal rotation hurt us? Well, let's see.... Snatch, clean, push ups, dips, muscle ups, chest to bar pull ups, and any where else where the arm must be internally rotated and/or in extension.
Remember, arm extension is when the arm is out in front and comes toward the body and even when it passes behind the torso. It's this behind the torso part that really affects people's movements.
Got both of my goals I set during this last challenge.
Can't wait to see how the post-challenge stuff goes on the 7th.
Thanks for cheering me on 5AMers!
Dustin & Stacie
Egan & Jen
Adam & Tessa
Danielle
Reba
Katherine
Terra
Jen G.
Here are the maybes & last minute decisions....
Zach & Hannah
Andy & Megan
If I am missing anybody please let me know. We would love to see more of your beautiful faces at the party so talk to those I've mentioned above and make plans to join us. Don't be scared of having too much fun people!
And besides, all the dancing you'll do should make for a good NYE WOD. :)
5 rds
50 DU
15 OHS (15-ish lb. pry bar)
10 pushups
5 strict PU on basketball hoop (not full ROM)
13:40-ish. felt so good to do SOMETHING. but I'm still dying to lift some serious weight.
Me too. I will buy my ticket on Friday. So could you leave one with Ricky? Thanks!!
Tara D.
Everett's Olympic Program... Continued
Clean & Jerk - Up To 85-90% 5X2
218, 228, 228, 234, 239
2 DL + 1 Clean Pull (4X3)
265, 295, 305, 315
Front Squat (4X2) Started @ 85%
236, 241, 246, 251
Messed Around With Muscle Ups & A Bunch Of Stuff From gymnasticswod.com... You Need To Try Some Of This Stuff! Getting Humbled By 10# DB's Ha...
30 reps at 154# and should have gone heavier as these were fairly easy
3x5 press
77#, 87#, and 97#
No pain in my wrist with this movement, but it's still too tender to do pushups or cleans.
Metcon:
3 rounds:
800 meter run
40 box jumps 24"
340 feet farmer's walk (2 pd). It was 85 feet down and back twice each round.
22:55. This wiped me out but it felt good to have done it.
Earlier workouts this week:
Christmas Day at my parents in the country: 2.7 mile run with 100 airsquats at the halfway point in
26:00. My lab Sydney ran with me and beat me (in my defense she didn't do any airsquats)
Monday in my garage:
4 rounds:
50 DU's
25 KB swings (1.5 pd)
9:38 (thought I was going to die); DU's were horrible first round, swings were unbroken first round then 15/10 each round after. No pain in wrist doing these.
Tuesday:
5 rounds:
10 DL's at 154
10 pullups
5:57
DL's all unbroken, pullups unbroken first round only, rounds 4-5 were horrible as I had no grip left.. wrist felt fine though.
10 DB Push Up Row Burpees (35's)
Did a bunch of different "cardio" options since we are in such a crammed space right now
Did the following between sets of 10
150m row
160m treadmill run (.1 miles)
20 30" box jumps
25 14# Med Ball Slams
40 Lateral 3" Stick Jumps
25 DUs
40 Mountain Climbers
20 split squat jumps
*16:40 (80 total Burpees)