Friday, 10 February

Today's WOD is a bit different, so read carefully so we can minimize confusion.  It is a bit of a skill work day and a gymnastics day.  The intent is to build the capacity to support your own body weight in various positions.  Although there is not a time component for this WOD, you should minimize time between exercises and rounds.

Five rounds NOT for time of - NOTE DIFFERENT LEVELS FOR DIFFERENT ABILITY:
Beginners (B) - Do the hold positions for 30 seconds, and no requirement to do follow-on max reps - work on building the capacity
Intermediate (I) - Hold positions for 15 seconds, then do max reps
Advanced (A) - Hold positions for 30 seconds, then do max reps

30/15 second handstand hold (A, I), then
   Max rep strict HSPU without coming off wall from handstand hold (A & I ONLY)
30/15 second static deadhang pullup position hold (down position) (A, I), then
   Max rep deadhang pullups without coming off bar from hold (A & I ONLY)
30/15 second hold at ring dip lockout (A, I)
   Max rep ring dips without coming off rings from lockout hold
(A & I ONLY)


Post hold time and number of max reps per event to comments.

6 comments:

Adam said...

another humbling WOD - holding the positions was much tougher than I had expected! 30 second holds for each.

HSPU = 5,4,1,1,2 = 13
Pull-ups = 7,5,5,5,3 = 25
Ring dips = 4,3,3,1,2 = 13

Mickey said...

15 second holds for me.

HSPU = 7,2,3,2,2 = 16
Pullups = 14,8,6,7,8 = 43
Ring Dips = 6,2,2, 5(w/ foot), 3(and 1 with foot)=13 + 6 with the foot

jswobe said...

15 second holds

Reps between 2 and 5 for HSPU
...6 and 10 for pull-ups
...6 and 9 for ring dips

That was definitely different, and harder than I expected.


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

Matt said...

Aloha,

SMOKED!!!

It's all I can say.

jck said...

distance run as per my new years workout goal

Have a lot to improve on
2 mile - 14:29

EJ Gust said...

I thought this was going to be easy, but it put me on my rear!

30 sec holds
HSPU: 15,8,5,5,5 = 38
Pull-up: 11,8,8,6,6 = 39
Ring Dip: 10,1,5,3,1 = 20