April 20, 2015 WOD: Press/pull superset, rowing, push-ups, crawling

Today’s WOD was the following:

Strength: superset the following…
A1. Shoulder Press – Men 4-5 reps, Women 6-8 reps
A2. Pull Ups- 5 sets@2012; 2-3 (weighted if you can)

Conditioning: one round for time…
-50 cal row
-40 HR Pushups
-30m farmer’s walk – 2pd/h
-20 Deadlift – Heavy (70-80% 1RM based on experience)
-10 burpee + big barrier jump

Phase 1

Shoulder press requires no modification. You can do this either with a barbell or with dumbbells/kettlebell.  The goal in this today’s workout was lighter weight, fast explosiveness on the way up, and 2 second decline during the negative portion on the way down. I worked to a weight of 95 lbs for these sets.

Pull-ups do not require modification as long as you have access to a reachable bar or rings. The goal in today’s was to make it difficult by using slow, deliberate motions, and adding weight if possible. I personally opted to use rings with a strict false grip (which you can see in the logo) because I am always trying to strengthen my false grip and explosive power in order to contribute to muscle-ups.

Phase 2

Instead of making this a one round for time, we adjusted it so that it was an AMRAP (as many rounds as possible) within 12 minutes.


  1. 50 cal row to 20 cal row
  2. 40 hand release push-ups to 30 hand release push-ups
  3. Deadlift eliminated
  4. burpee + barrier jump to crawl + barrier climb

The last one, the crawl + barrier climb, is a lot more difficult than you might imagine, especially if you are beyond pre-teen years. Actually moving your body when you’re carrying dead weight gets very fatiguing very quickly, and puts a lot of stress on the wrists and shoulders. Which makes it a great workout because it is one of the few things that elevates the heart rate and keeps it in the zone. We set up a mat about 10 yards long with a stacked mat in the middle. Getting from one end to the other is tough enough, but then having to actually climb up and over an elevated obstacle takes it over the top. Needless to say, this can be a pretty important life skill for wheelchair bound athletes in case they ever find themselves without one.

(It also helps to have a gym and coaches who remove all sense of personal embarrassment you might feel dragging yourself across the floor. In the beginning, I didn’t like the crawl because, well, I was crawling. But then my coach said, “I’m the coach, so you have to trust in what I’m asking you to do. And if anybody else in the gym has an issue with that, I’ll throw them out.”)

I completed a full 2 rounds within the 12 minutes.

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