Friday 120316

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WOD
Skill/Strength

False Grip Pull ups (on straight bar) x 3-7 reps x 4 sets (3 minute clock)

Use this time to improve your false grip strength for muscle-ups. If you cannot perform a false grip pull up, focus your attention on traditional strict pull ups. If you do not have strict pull ups, practice a combination of both kipping pull ups and negatives.

Conditioning

Prep for 12.4

Two rounds for reps of:
Wall Balls, 1 minute
Rest 1 minute
Wall Balls, 45 seconds
Rest 45 seconds
Wall Balls, 30 seconds
Rest 45 seconds
Wall Balls, 15 seconds
Rest 15 seconds
Double Unders, 45 seconds
Rest 2 minutes

Use this conditioning to prep for 12.4. Focus on how many reps you can get in each time domain, how you feel, how your legs feel, how your shoulders feel, etc.

Post results to comments/Logwod.

5 Responses to "Friday 120316"

1. Shelley Says: http://crossfitomaha.blogspot.com/2012/03/friday-120316.html?showComment=1331910770662#c2037972332172062815'> March 16, 2012 at 10:12 AM
2. Went in at 7 and did some mobility work and muscle up work.
   
   I then did 25/20/15/10/5 GHD situps alternating with CTB pullups2/4/6/8/10.
   
   As good as CTB pullups were earlier this week on the 30 seconds on/90 seconds off, they were not good today. Glute/ham situps were easy/fast though. Have to see the positive right?
   
   Shoulders still feel good, but my quads and inner thighs are sore from yesterday's wall balls.
3. SALUD Says: http://crossfitomaha.blogspot.com/2012/03/friday-120316.html?showComment=1331911884805#c6875482628748163606'> March 16, 2012 at 10:31 AM
4. Use this time to improve your false grip strength for muscle-ups. If you cannot perform a false grip pull up, focus your attention on traditional strict pull ups. If you do not have strict pull ups, practice a combination of both kipping pull ups and negatives.
   
   mmmm very good.
   fin del mundo
5. paul Says: http://crossfitomaha.blogspot.com/2012/03/friday-120316.html?showComment=1331939662377#c8536035326169920018'> March 16, 2012 at 6:14 PM
6. wise words, fin del mundo. wise words.
   
   did some work at home to get my heart rate up. Figured some interval work would be the least taxing. so
   
   Every 2.5 min for 5 rds
   10 DL
   25 DU
   
   Did 2 rds of DL at 185, but that was barely getting my HR up. So moved up to 205, then 225, then 230. Felt good. Posterior chain is still not what it used to be, but I figure working on it at medium loads is probably going to help.
7. Paula Says: http://crossfitomaha.blogspot.com/2012/03/friday-120316.html?showComment=1331943956729#c7316582939875652061'> March 16, 2012 at 7:25 PM
8. Worked on kipping pullups. I can string 2 together then hang a second or two and kip into another one. I need to continue to work on stringing at least 3-5 together. Oh....I'll get it sooner than later. I believe! I believe!
   
   Already did 12.4, so decided to enjoy the beautiful evening a rowed a 5K outside. Felt good!
   
   Great job 4:30!
9. Addi Says: http://crossfitomaha.blogspot.com/2012/03/friday-120316.html?showComment=1331946246481#c7473039339827028871'> March 16, 2012 at 8:04 PM
10. Did 1 false grip pullup per round. Energy is back, but muscles are still getting tired easily.
    
    Didn't push super hard on the 12.4 prep, but got a good feel for the KStar-approved squat stance. Loved it - squats for days. Shoulders were feeling it just a bit. Quit at the beginning of the 2nd round - the arms were feeling pretty tapped.
    
    Feels great to have the bay doors open again!