July 6, 2003
Complete 10 rounds of:
5 Handstand Push-ups
5 “L” Pull-ups
Handstand push-ups begin at shoulder stand, not headstand – use parallettes. On “L” pull-ups heels don’t fall below butt and legs remain straight. Chop up sets only where forced to. Post time to comments.
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Posted by lauren at July 6, 2003 10:47 AM
This was one WOD I just couldn't do - nowhere near enough ab strength to do L sit pullups. Made real efforts the first four sets, but my legs drifted right down to the floor after the first couple reps despite making all kinds of desperate sounds. The cats now believe there is a monster in the basement. I finished the last six sets with regular pullups, and tacked on six 10 second hanging L-sit holds at end of workout. HSPU were a little shallow but getting deeper, but at least I can now kick up into the excercise without a dozen tries. 17 min.
- Real sore from yesterdays WOD...
Sorry guys. Whatever happened in my back yesterday has not subsided completely. I believe I just need one more day of rest, or at least I hope so! I'll be back for more on Tuesday.
completed wod in 14:40. I needed assistance with L-pullups after the third round.
Well, it certainly wasn't a thing of beauty.
23:30 for all 10 rounds.
Most sets were completed as doubles or triples. For a while there in the middle, I was doing the L-pullups as singles (hang, pull legs to level, one pullup, drop to ground, repeat) . . . I hope that still counts.
Weirdly, the whole thing got easier toward the the end . . . the last 3 rounds I was getting triples again on both the HSPU and the pullup (I guess that means I was going too slow . . . or finally getting the groove down).
I think the L-pullup is so hard because lifting the legs in front of you changes the whole mechanics of the pull . . . the weight of your legs out in front causes your hips to rotate backward, and the major mass of your body is displaced so that you have to pull "back" on the bar as well as "down" (i.e, you have to pull your body "forward" as well as "up"). Instead of coming up directly under the bar it seems to me that even at the top of the pull, with my chin even to the bar, it's about 4-6 inches out in front of me.
I finished up with 3 sets of 10 cleans at 3/4 bodyweight and 3 sets of 5 at bw (trying to psych up for doing yesterday's WOD tomorrow).
5 Handstand Push-ups
5 “L” Pull-ups
10 Rounds-----13:50 The L-Pull-ups are not perfect. These glutes are made to squat.
Power Clean & Jerk Singles: RI 1:00 LOAD AND GO!
I came in at 16:35 on this one. It was a bit of a catch-22 as my spotter for the handstand pushups kept wandering off. I could have gone faster, but then again, I don't know if I could have busted out sets of 5 with much less rest.
I did not time it but man this thing was deadly after set 6...did them all in good form and am damn sore now!
18:01. I think the form on the pullups was OK. I do a lot of Hanging Leg Raises all the way to the bar. My form on my handstand pushups was much worse. I can only go down about 3-5". If I went all the way down, I would only be able to do a couple of those. One thing I noticed though, is that I kept finding my feet off the wall, and me doing actual handstands. I think my balance or strength is getting better.
I finished off with 2x10x55 Full Contact Twists, 50 and 30 second holds with both hands with a Rolling Thunder loaded with 75 pounds, and 2x7x50 (2x25) Saxon Side Bends.