Skill/Strength
Handstand Push ups - 3 sets of 3 minutes (1 minute rest)
Watch this video and put the instruction to use. Focus on hand distance from the wall, elbow/shoulder position, head placement on the ground, and driving head through the arms at lockout. Also practice the kip variation. There will be absolutely no hand beside the head/elbows flared positioning allowed.
Conditioning
In teams of 2, AMRAP in 20 minutes of:
10 Rope Climbs
40 Overhead Squats, 115#/77#
60 Toes 2 Bar
For rope climbs, everyone starts from feet and jumping too is allowed but everyone must get chin above rafter and climb all the way to the ground.
Post results to comments/Logwod.
You knew this one was going up. What a great shot. What a great person. What a great accomplishment. Congrats Jen.
First two sets of HSPU were strict with hands on the floor - did 5 reps each set. The last round was also strict but on yellow bumpers, and I got 7 reps.
Dave LeClaire and I got through 1 full round and 35 OH squats in 20 minutes. The rope climbs and T2B felt more efficient for me than they ever have. I can definitely tell that the practice is paying off. I have to give a shout out to Dave for being such a beast on the T2B - it's amazing to watch him do this movement.
Liked working the positioning on the HSPU. Been too long since I practiced these. Guess if my abs cramped up I must've been holding a good hollow position :)
Teamed up with Megan Mac and Jen S for team workout. We did 15 rope climbs, 60 OHS and 90 T2B each round. We got through 2 rounds plus 3 rope climbs. Rope climbs felt great throughout (with jumping up, I was almost always able to get up with only one pull) OHS are better (wrist is still bothersome on these), but I did get one set of 7 and one set of 8 which I wasn't able to do at that weight last time I tested it. It's still below where it should be at this weight, but I'm trying not to sweat it. OHS is the only movement that bothers my wrist at this point. I still need to work T2B technique to get faster/more efficient.
Great job Megan Mac and Jen S.
I stuck around afterwards to do more mobility work and CTB pullups as well as muscle up progressions. For CTB I did 30 seconds of work followed by 30 seconds of rest and was able to get 7 reps each time.
We got 2 rds and 10 climbs rx'ed, thanks to Dan's being a rope-climbing machine.
I also got 8 single kipping HSPUs, which is pretty good for me. I think form was decent, too (far from perfect, but improving). Gotta keep doing these until they are easy.
Did 12 strict HSPUs in a row in rnd 1 and then just worked on kipping. These felt great today.
Team workout with Shelley and Megan M. Lots of fun. I did front squats instead of OH b/c just prior to the dork face picture above I failed miserably on the MU and tweaked my shoulder. Not bad, just taking it easy today.
Good mix of work today. Nice seeing you all at 6:00am
Way to do work Megan & Karen! I had a blast getting the 20 min job done together!!
2 rds + 15 rope climbs
3/8, 2/8, 2/6
Partnered with Mac for the AMRAP - 2 rounds, 30-something OHS. I loved this workout. Rope climbs and toes to bar felt great, OHS felt rough. All as expected. Thanks for pushing the pace, Mac!