Workout of the Day
A.
Two sets, not for time, of:
Front-Rack Mobilization
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x 60-90 seconds
Quadruped Extension-Rotation x 10 each
Monster Walk with Mini Band x 10 steps forward/10 steps backward
Lateral Walk with Mini Band x 10 steps each direction
B.
Eight attempts of Jerk
(all attempts between 70-90%)
Rest 2-3 minutes between attempts
C.
Three sets of:
Push Press x 4-5 reps
Rest as needed
D.
Complete as many rounds and reps as possible in 12 minutes of:
10 Ring Dips
8 Burpees
6 Strict Handstand Push-Ups
If you don’t have strict handstand push-ups, or if they disappear, substituted an L-seated DB Press – make the DBs heavy for 6 reps.
A.yup
B. 225×6, 235×2
C. 185×4 3 sets
D. 6+10
A: done
B: 225, 245, 245, 255, 255, 265, 275(x), 275#
C: 175, 190, 200 – 5’s
D: 4 rounds + 10 + 8 strict hspu’s
Nothing left in arms to hit a single on the final sprint on D.
A. Done
B. 155/175/185/185//195/195/205f/205
C. 125/130/135
D. 4+3
Notes: Everything seemed hard today. D was terrible. I struggled with the hspu. Went strict 1st round. Totally sucked. Kipped the rest. All at 0″. Normally hspu is a strength. Maybe due to the press loads lately.
A. Done
B. 185. Worked on speed today
C. 3x4x185
D. 4+1. I switched to kipping although it didn’t do much good
Megan Becker (50/5’5″/135) A. Done B. 115, 125, 135, 140, 140, 140, 140, 145 C. 3 sets of 105 x 4 D. Crashed and burned on this wod. 3 rounds + 10 ring dips. Firstly, I thought it was 12 ring dips, so that probably cost me a few HSPUs. I decided to do kipping HSPUs instead of L-seated DB press, because I need to work on them and boy were they bad today. This is where I lost most of my time — too many singles, one failure, and too much rest. Probably should have stuck with the program… Read more »
Coaches, do you think it is ok to do the 7 june workout (1200m runs, kb pu) in am then tdays in pm. I wanted to make up that one …rest tomorrow? ?
Depends on how well you recover Matt. This is supposed to be a bit of a lower volume week so that we can start rebuilding into the final stretch. That said, if you’re recovering really well and dying to do extra, take it on and then make sure you get some good rest!
5:30am
A. Done
Supplemental 5 min EMOM strict HSPU
B. Start at 65kg last 3 reps at 85kg
C. 3×4@60kg
D. 6 rounds +16, thought ring dips were strict so ended
up doing doing singles after 2nd round, 30lb seated db press,
switched to 25lbs after 2 round