Re: Nik
 

[QUOTE=Richard Vanmeerbeek;524198]How did Joshie feel ? :D[/QUOTE]


Oh man was that an exercize in form? I did the snaches better then I expected, I was worried about the weight(legs were wrecked after)

Then hitting the pullups with one fat arm felt wierd. I had to really focus in full range of motion, that turned in to singles, I had to hold the ''L'' at the bottom when I would start a rep to keep from useing the kick up for momentum for the pull.
It was a really rewarding workout in all those aspects. Insead of cutting corners or giving in to an easier route.

Re: Nik
 

warmup to get the blood moving, 20 situps, 20 back ext 40lbs
front/back lever work,
muscleups progressions.

Re: Nik
 

[QUOTE=Nik Nichols;524803]warmup to get the blood moving, 20 situps, 20 back ext 40lbs
front/back lever work,
muscleups progressions.[/QUOTE]

Hope you had a great weekend Nik. Enjoy the WOD today!

Re: Nik
 

Warm up

10 ring pullups.
20 situps 40 lbs
20 backext 40 lbs
40 squats.
ring front and side planks 30 sec hols 1 round


For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

I did 45lbs SDHP 50 reps for the rowing.

Time was 18:52

oh man my forearms are killing me, that was tough, TOUGH!!!

I had to do the SDHP's in sets, grip was failing, but I did focus on the clean progression to try to cement that movement a little more and not introduce bad form. So I was going hips, stiff arm, shrug, then pull.

Re: Nik
 

Great job Nik! Very nice time and strength!

Re: Nik
 

The subs are always harder than the WOD Nik, well done for smashing your way through it, that was a tough one.

Re: Nik
 

Cast wll walks x 5 justto see if I could do them
40 situps.


Yea, scott, the subs always seem harder, but I would rather it be harder then easier. I know I got my work and then some.

Re: Nik
 

Just done 2 cast wall walks, I was going to do 5 like you but I misjudged the height my feet were at and landed on my toes, had to hop around for 10 seconds till the pain went.

Re: Nik
 

[QUOTE=Scott Jenkins;525771]Just done 2 cast wall walks, I was going to do 5 like you but I misjudged the height my feet were at and landed on my toes, had to hop around for 10 seconds till the pain went.[/QUOTE]

Yikes, that sound painfull, (and funny)

Re: Nik
 

10:00 cast wall walks. I got 9 I was going for 10 and just didn't get it, my last two were rough!!