Sunday, October 4, 2009

Nor Cal Qualifier WOD

May 2, 2009: 105lbs/4 muscle up minimum= 86 reps

Split Jerk
133x3
143x1x3
153x1x3
163x1x2
173x1x2
178x1

Metcon:

AMRAP 10min
Muscle Up (min 10)
Power Clean (133)

MU-10
PC-35
=45 reps

This was a scaled up version of a workout from the Nor Cal Qualifier. In the Qualifier the weight was 105 with a min of 4 muscle ups. If the qualifier had scaled the women's weight to the usual 70% of the men's weight and kept the standards the same TODAY'S would have been the appropriate WOD. I felt pretty strong however, the recovery I need between each muscle up always sets me back in my times and/or reps during wods. It's never an isue of catching my breath but simply and issue of being able to have the strength to kip into a dip and press out of it. My ring dip is probably one of my biggest weaknesses. One that I'm trying to attack as aggressively as I can without thrashing my shoulders.

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