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Lifting Ourselves and One Another

Wednesday, August 12, 2020

A1.  Ring Dips – 6-10 reps X 5 sets, rest 90-120s

A2.  Pistols – 10/leg X 5 sets, rest 90s-120s

A3.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

A4.  Row – 250m X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 4

Got in 4 rounds and that was more than enough…
A1. 10xBW/10×10#/10×15#/6×25#
A2. BW/.5p/.5p/.7p (10/leg/set)
A3. 15-20’ each time with a pivot attempt at the end
A4. 54s/54s/54s/56s

Thanks Ragnar!!

A1: 10 reps using a medium green band.

A2: progressed from my free foot tucked behind my ankle to some proper pistols. Struggled with the range of motion on the right side.

A3: 3 wall walks, then switched to 20 shoulder taps with feet part way up the wall.

A4: 1:06/1:05/1:02/0.59/.0.56
Didn’t really put in the effort on these until the last 2.

Thanks Ragnar!

These aren’t the “sexy” WODs but they’re the best to improve skills.

Get the ring dips working. Range of motion for pistols. Shoulder touches and wall walks. Rows under 1 min.

A1 10reps negatives – definitely improved
A2 6 reps per leg. Negatives turned into full range pistols after second round. Minimal assistance using rack post. Getting stronger.
A3 Varried. Wall walks. Handstand holds. Vertical shoulder touches for last two sets.
A4 1:05/1:02/0:54/0:52
Keeping my heals down really helped me gain a few more seconds. I’m learning and improving.

2 sets of 6
3 sets of 4 + 2 negatives

Scaled to knee touch.
Left was fine-ish
Right ankle had zero mobility so had trouble keeping heel on floor

Attempts on Red May
Round 3 actually found my balance, walked a bit, kept my balance and walked a bit more. Progress!

My vision is still blurry and my ears are ringing.

Thanks DM!

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