Workout of the Day
A.
Two sets, not for time – slow and perfect:
Choose 2-3 Shoulder Mobility Drills from Kelly Starett
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Banded Clam Shells x 10 reps per side @ 1011
Ankle Floss x 60 seconds
B.
Front Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
*Choose the loads based on feel, but these should be heavy!
C.
Every minute, on the minute, for 10 minutes:
Snatch + Overhead Squat
D.
Five sets for times of:
Row 350 Meters
15 Box Jump-Overs
15 Pull-Ups
30 Meter Prowler Push
(load it so that it’s challenging to make the 30 meters without breaking)
Rest 3 minutes
A. Done
B. 205, 225, 245, 235, 255, 275
C. 155 x10 wrist so so
D. 3:05, 3:15, 3:20, 3:30, 3:33 prowler w 3 x 45# plates on turf
this was a great WOD!!!
A: Done
B: 275, 295, 320, 300, 320, 340
C: 135, 145, 150, 155, 160, 165, 170, 175, 180, 185# – Shoulders felt tired today but solid reps.
D: UB pullups, x4 45# plate sled pushes on rubber mats. Tough.
A. Done, spent some extra time with front rack mobility B. 185, 215, 245, 215, 245, 275 (pr) first time since qualifier able to rack bar on shoulders C. 40kg 57kg set 8and 9, tried 2 sets at 58kg, missed 2 both, dropped first one out in front, 2nd one behind D. 3:30, 3:32, 3:30, 3:58, 3:43 Too funny Brandon, I did exact same thing missed the box very 1st jump and went rolling on the turf had to look around luckily know one saw me. All pull ups unbroken. 305lbs on 70lb dog sled, 30 meters on turf (15… Read more »
One of the things I really dig about this program is how we’re set-up to learn on our own…sometimes the hard way. Like today for instance, during the metcon when I shrugged-off the first row as no big deal because of the short distance and went all out. Moved to my first box jump hardly breathing heavy and almost broke my face because, unbeknownst to me, after jumping my feet never left the floor! That first round was my slowest round but had my fastest row. Rounds 2-5 I throttled way back on the row and everything else got much… Read more »
A. yup.
B. 235; 250; 270; 250; 270; 300
C. 1-5 @ 135#; 6-8 @ 145#; 9-10 @ 150#
D. 3:23; 3:45; 3:52; 3:55; 4:19. Did the box jump overs regionals style by putting two jerk boxes together at 26″ height. Did a tire drag across the rubber floor.
STRONG front squat Greg!
Thanks Brandon. Being lower to the ground helps in the squat department.
Megan Becker (50/5’5″/135)
I didn’t have much time at the gym today, so I did one round of “D” for warmup and hoped to get a few more rounds at the end.
A. Done
B. 135, 145, 165, 145, 165, 175
C. 65, 75, 85, 85, 85, 95, 95, 95, 100, 100
D. Only had time for 1 round, but I’d like to do this wod at some point. I need the prowler work.
What would a good sub for prowler push? Tire flips or maybe tire drags?
Moderately heavy walking overhead lunges maybe?
I have a decent weight tire that I can hook a rope to. I like the idea of having to get your center of gravity down to move something. It helps that I’m already closer to the ground.
If you have a helper band sprints would be good.
https://www.youtube.com/watch?v=rQmYOLMfSTo
What is our percentage(s) on B & C?
For B. I ended up at 95% on my last one, which is a bit heavier than what we did last week. Maybe 75%(5), 80%(3), 85%(1), 80%(5), 85%(3), 90%+ (1) ?
For C. I just kept adding weight if it felt like my technique was good. If not, I kept the weight that was on there. I ended up at 91% on my last 2.
Does it sound like I know what I’m talking about?
I am sure CJ and Nichole are at SoCal regionals, but we did it on May 9th and May 16th. The C part was just Snatch on the 9th and C&J on 16th.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%
Thanks for tracking that down Terry.
Thanks Terry!