This article does not line up well with today’s workout, but people are often complaining about wrist pain. It is probably because you are holding the bar wrong (check with a coach if the rack position hurts), but it could be due to lack of mobility and strength. Check out this article for some new ideas… Wrist Mobility.
Skill WOD
a1) Max Ring Rows in 30 Seconds x 4
a2) Handstand Push up Practice x4
(use the ring rows to work scapula retraction, focus on pulling your shoulders back and together, use the HSPU practice to get comfortable upside down. If HSPU are easy then do deficit HSPU’s)
WOD
21-15-9
Deadlifts (275/155)
Box Jumps (30/24)
12 min CAP
Yes the weight should be heavy, but the position should be PERFECT! NO ROUNDING OF THE BACK or your coach will tell you to take weight off.
(for the box jumps the ladies will use a 20 inch box with a 45 plate on top and the guys will use a 24 inch box with a 15 and 45 plate on top, if you want to go RX, or one of the 30 inch boxes)
**We did this workout on Thursday October 31st 2013…we did not have WODify then, but maybe you will remember your score**
John P working through the slowest front squat ever and finishing with the fastest jerk ever!
Competitors WOD
Front Squat 5×7 (use the same weight for all 5 sets)
Strict Press 5×3 (work up in weight)
40 cals
40 toes to bar
20 Wall Balls
20 Power cleans (135/95)
Max Muscle ups (or chest to bar pull ups)
9 min AMRAP