More Shoulders

When I saw the WOD for today I planned to skip out. More shoulder work and I’ve already had a lot the last few days. But, my upper body strength is my weakest so I could use the work. Went in for 9am.

Warm-up

  • 50′ Burpee Broad Jump
  • 50′ World’s Greatest Stretch
  • 2 Rounds
    • 10 PVC Pass-thrus
    • 10 Leg Swings (side-to-side, front-to-back, each leg)
    • 10 KBS (35# KB)

WOD

  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (115#)
  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (85#)
  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (65#)

On the first set of shoulder to OH the RX weight was 135#, which is heavy! Using 115# was heavy enough as it was for me. I went Rx the rest of the way though. Started off with 10 pull-ups, and then went 5s the rest of the way in round 1. Rounds 2 and 3 were pretty much 3 at-a-time the whole way, which short breaks to shake out the arms. For the presses I pretty much went push presses the entire way and I think I broke it down to 10-8-7-5, 15-10-5, and 18-12. Finished in 25:43.