WOD Happy Birthday goes out to my daughter Holly who is 27 today…
WOD Type: Crossfit.Com Strength
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Proceed through the sequence below completing 7 rounds at 2 reps of:
- Hang Power Cleans
Then I added another Strength workout of:
- Incline Bench
Both workouts experienced bad form towards the end and so I removed weight on the last set and worked on form.
Today’s WOD was all about strength and I had really work hard at the Hang Power Cleans to do them from the hang position… Anyway, here is the weights for both:
Hang Power Clean:
- 95# @ 3
- 115# @ 2
- 125# @ 2
- 130# @ 2
- 135# @ 1 –> Bad form and lost control of the 2nd rep.
- 135# @ @ –> Bad form as well…
- 95# @ 6 –> Form practice
Incline Bench Press:
- 95# @ 12
- 135# @ 8
- 155# @ 5
- 165# @ 2
- 175# @ 2
- 180# @ 2 –> Bad Form
- 155# @ 4 –> Form practice
After I was complete with the strength routine, I did a little practice on Muscle-Ups. I completed 3 rounds of ring kipping pull-ups, then decided to do a set of dips and a set of pull-ups.
The dips were @ 10 reps and I worked on the kip. The pull-ups was a set of 8 reps.
Teachable Moment:
Enjoy life! If there are negative things in your life that is holding you back, get rid of them. That includes people. Why bother arguing with someone you know is only trying to get you to stoop to their level? If they are FB friends, get rid of them. Oh, and especially get rid of them if all they do is create a negative atmosphere on your timeline.
Surround yourself with like minded individuals who don”t need anything from you and will be your friend till the end… You will usually find that group in a Crossfit Gym…