Jun 13, 2012

061412

Mobility


WOD
"Lynne"
5 Rounds, max reps
BW Bench Press (1/2 BW for women)
Pullups
Rest up to two minutes between rounds
Work the squat mobility for a good 10 minutes.

WOD w/o equipment
4 rounds for time:
50x double-unders
50x steps, walking lunge

11 comments:

scottnkelly9901 said...

IMCF Hohenfels:

"Lynne"

Bench Press = 60 reps (5x12)
Pull-ups = 92 reps (20/20/20/16/20/16)

scaled bench press to 135lbs (~80% B/W). Soreness in the shoulders (mainly from Tuesday's high-crawl marathon) was a significant limiting factor. Sets got "easier" toward the later rounds as my shoulders loosened up.

Jacob Heppner said...

Rob good programming the other day, I caught up and did yesterdays WOD (the sickening 20 min AMRAP) finishing with 6 rounds +20 Burpees+ 7 Goblet Squats. (Row instead of Run)

Meghan Smith said...

fOther than COL B's "gut check" I haven't done any bench press, so this was kind of fun.

13, 12, 12, 12, 12 press
9, 8, 8, 8, 8 pull ups (x2 per round, see below)
Did 20 abmats in between each round

I haven't done any kipping pullups in about 3 weeks (except in 1 WOD) and have been doing strict/dead hang in my warm up. The pull ups today were easy, with the exception of readjusting my grip to my "smaller diameter that is much more normal than the huge things in the Bubble" pull up bar. I allowed for a touch of my foot the box with a quick readjust of my hands after the first 8 and easily knocked out 8 more. If you aren't working strict/dead hangs, I can attest to the worth.

@Mark Monroe--passing on a thanks from Sherri--her double unders continue to improve with your tips. Thanks for helping out! Also, you mentioned bringing in the extra lacrosse balls. If you do, please let me know. We could all use a few for mobility! Thank you!

rob said...

modified Lynn this morning (sub: backsquat for bench press); my shoulder won't tolerate bench press but pull ups don't hurt. I did this solo and it showed in my results; 14/25, 15/20, 15/20, 15/20,15/20. Rounds 4 and 5 were the only ones that were close to max effort given the number of reps already performed and still I failed to go to 'failure'. It was poor mental performance this morning.

Jacob - Ed Gavin is doing the programming this month, I'm just posting it! He's on leave this week but has posted at least once. I'll make sure he gets your message.

Jake78 said...

Army Birthday fun run took me out of the loop this morning. Will likely take my little group through some relatively heavy deadlifts tomorrow morning.

Train wisely, safely, and hard
Jake

Ross said...

IMCF-Ft Hood
Took yesterday as an active rest day and did a nice 36 min tun in the 100 degree heat...

Today did 10RFT
1 Squat Clean 95lbs
2 Thrusters.
3 OHS
4 Back Squat
5 Burpees
For time of 15:16..

monroe said...

Gymnastics day for me today so I did the IMCF WOD w/o equipment. I figured 200 lunges has to be at least as fun as 100 pistols. warmed up with some rotation drills, did 100 feet of hand walking, then 50 DU/50 walking lunges 4 rounds 13:38. Good one! Afterward I did some muscle mashing with a KB and a 45lb bumper. the pain face was on.

monroe said...

Gymnastics day for me today so I did the IMCF WOD w/o equipment. I figured 200 lunges has to be at least as fun as 100 pistols. warmed up with some rotation drills, did 100 feet of hand walking, then 50 DU/50 walking lunges 4 rounds 13:38. Good one! Afterward I did some muscle mashing with a KB and a 45lb bumper. the pain face was on.

Matt B. said...

I knew I was going into work late and would miss the lunchtime workout, so I did 30 pushups every hour for 10 hours, then 20 on the eleventh hour. 320 pushups in 11 hours. Not a good "power" measure of work over time, but my arms are smoked nonetheless.

Mark, thanks for posting your programming. I'm fascinated. Looking forward to hearing more.

Greg E said...

MURPH today except I incorporated the run distance from my home.
For time = 66:49
1.5 miles
100 Pullups
200 pushups
300 squats
1.5 miles

Ross said...

IMCF - FT Hood edition... Still TDY, tried posting off my mobile lastnight and had some issues.
Took Wed as an active rest day, did a nice 36 min run in the 100 degree heat - was a good run, but got sunburnt in the process...

Thusday did the Centurion CF WOD.
10RFT
1. Squat Clean @95 lbs
2. Thrusters
3. OHS
4. Back Squat
5. Burpees
If you set the bar down durning around, you must add a round.
Time - 15:16. Made it through with out having to do extra rounds. Watched a few athletes do the WOD after i finished and saw how I could have transitioned the bar grips better next time to improve time - my grips transitions were giving me too much excuse to rest.. But still kicked my butt...