Bent Arm Strength
you have to have stable shoulders to handle this much chalk
Yesterday’s workout had us building stability in our shoulders and arms while the arms were locked out straight.  Focusing on straight arm strength allows us time to work on shoulder  stability without the added element of bending the elbow.  While this might seem like an obvious point, what might not be as obvious is how much bending the elbow can add complexity to the situation.  Think of it this way: just because you can keep your shoulders stable in a plank does not necessarily mean you can keep them stable through a pushup.
Today’s WOD will force us to address this – keeping the shoulders stable while flexing and extending the arms at the elbows.  Externally rotating the shoulders for all three movements (wallballs, HSPU or pushups and rowing) might not feel easier at first, but in the long run it will help us prevent injury, move more efficiently and get more work done faster.  And in the end, isn’t that what it’s all about?
STR:
Deadlift
5-5-5-5-5
WOD:
30 wallballs
15 handstand pushups
450m row
20 wallballs
10 handstand pushups
300m row
10 wallballs
5 handstand pushups
150m row
* scale HSPU to double the number of regular pushupsÂ
DL: 205# PR
WOD: 12:38 (10#, 2x pushups)
Had 195# in my head, but a little KP birdie motivated another 20# PR. Holy quads and hams from last night and this morn, walking like my legs are stilts right now.
Nice job 630, saw some awesome DL work!
Oh if anyone found/mistakenly took red rogue wrist wraps on bench near the med balls Monday night, let me know. Thanks!
DL: 155#, cuz KP wasn’t having any of my slacking off (so met my 5 rep PR)
WOD: 13:20? with 14# med ball and 36″ box pushups. Tried to no rep my bad wallballs, but got sloppier toward the end. On the other hand, coaching from KP took my rowing splits down a Lot.
Nice work from the Aggressive 7:30 class :D.
DL: 365# (405# for 2)
I didn’t have it today again. I think this is gonna be one of those weeks.
WOD: 11:16 (20# ball, green band backpack)
It was a lonely noon class. To add to my solitude, I decided to do the WOD with no music. It felt like I was in a dungeon.
Spencer and I were there to cheer you on!
DL: 315#
WOD: 14:37 (20# ball, 24″ box for pushups after the first round)
Taking a week off after being sick for a few weeks affected my pushups more than I thought it would. Everything else felt pretty good at about 75% of what it was pre-sickness.
Strength: 195# PR!
WOD: 12:17 began with HSPU but quickly moved to push ups in first round. First set of Wallballs unbroken. Loved walking through the bracing and set up for both wall balls and deadlifts.