Black Saturday Fun!!
"Death by COMBO - Dead Hang Pull-Up/Strict HSPU"
20 min/AMRAP
Strict HSPU - 45/35lb plate to abmat
Complete as many rounds as possible of:
1 Dead Hang Pull-Up and 1 HSPU, then 2 Dead Hang Pull-Ups and 2 HSPU, then 3 Dead Hang Pull-Ups and 3 HSPU etc..for 20 min.
Strict HSPU - 45/35lb plate to abmat
Complete as many rounds as possible of:
1 Dead Hang Pull-Up and 1 HSPU, then 2 Dead Hang Pull-Ups and 2 HSPU, then 3 Dead Hang Pull-Ups and 3 HSPU etc..for 20 min.
CA$H OUT:
Mobility WOD
Pick your shoulder elixir...
Post Pull-Up and HSPU rounds completed and thoughts to comments.
Posts
3 comments:
Shoulders killing me, is there a rotator cuff repair mobility wod?
Rx'd 9 Rds. + 10 Pull ups + 5 HSPU
Great week everyone!
Joe, I've got some great rehab work for you if you want it. Let me know. I can email it.
Some pretty good recipes on this:
http://stevepaleo.blogspot.com/
Have a great weekend everybody!
Started with the Oly/strength workout. Maxed out my Squat Snatch at 95 lbs. Weak, I know, but my form is coming along. Did 115 for the C+J, my split needs a lot of work, but that's what I'm working on.
Did this WOD backwards, or maybe I'd finish with more PU. No problem on the pull ups, HSPUs sucked.
RX'd. 9 rounds + 3 HSPU.
Ate like crap this week, feeling big and bloated going into next week. Hopefully a week full of metcons will take care of that.
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