Workout of the Day
A.
Three sets, not for time, of:
Pull Ups x 10-12 reps
(working to establish a perfect rhythm)
Strict Handstand Push Ups x 8-10 reps
(Progressions: Assisted Handstand Push Ups x 5-6 reps OR Handstand Push Up Negatives x 5 reps @ 40A1)
B.
MEN & WOMEN 40-49
For max reps:
2 Minutes of Legless Rope Climbs (15′)
Rest 2 Minutes
2 Minutes of Double-Unders
Rest 2 Minutes
2 Minutes of Legless Rope Climbs (15′)
MEN & WOMEN 50-60+
For max reps:
2 Minutes of Rope Climbs (15′)
Rest 2 Minutes
2 Minutes of Double-Unders
Rest 2 Minutes
2 Minutes of Rope Climbs (15′)
C.
Men 40-49 and Women 40-49:
5 rounds for time of:
Run 400 meters
8 Front Squats (225/145 lbs)
Men 50-59 and Women 50-59:
5 rounds for time of:
Run 400 meters
8 Front Squats (185/115 lbs)
Men 60+ and Women 60+:
5 rounds for time of:
Run 400 meters
8 Front Squats (135/95 lbs)
A. 3 x 10 butterfly pullups
3 x 4 strict/4 negative tempo HSPUs
B. 19 assisted strict muscleups/50 doubleunders/17 assisted strict muscleups
No rope so took the opportunity to use an assisted muscleups rig I bought from power monkey. Just a disaster on the doubleunders.
C. Skipped. Feeling kind of beat up, under recovered vs. overworked. Did some double under practice instead.
A.12pull ups, 8 strict HSPU, 3rounds
B. Skipped limited on time
C. 18:52 (8squats first round @ 225 then 6 for final 4 rounds) Runs felt like a fast walk haha
51 yo
A. 12 x 3 CTB. 10 x3 shspu
B. 8 / 135 /6
C.still being cautious with quad injury. Did 20 wall balls instead of FS. 19:01,runs felt really slow
A-KPU 3 sets 15, SHSPU 10, 9, 9
B-{no rope} Strict side PU 27 and 25, 60 DU unbroken for total of 133
C- Scale to 185, 14:26. Also nursing a lower back strain that radiates into my oblique.
Did the partner WOD at box today then capped it off with
C: 5rds Row 400M
8 Front Squat at 225Lb
Somebody re set the clock in my 1st Rd so I guess not for time on this one?
A. 10/6-4/5-3-2. Hspu. First attempt post surgery…did handstand hold, neg, a couple kipping hspu
B. 4/76/3
C. 18:59…only 135 🙁
54yr
A. 10 kipping pullups each set, had to break them up more than I wanted due to my hands being pretty tender from yesterday still; 8 strict HSPU each set, did these in two sets of four.
B. 1 rope climb/ 2min DU attempts (starting to get more consistent)/1 rope climb
C. 19:32 squats were all unbroken, runs were consistent but not very fast
A. 10/10/12 working on not motorcycling bar hence the nice shredding in Carson,
8/6/6 Used 1 abmat-used the skinny edge, just can’t manage to get 1 strict, big goat
B. Legless….brought back nightmares..1+ 1@10ft/120 du/ 2
C. 16:44, really needed the belt for these, still nursing lower to mid back tweak
A.) 11, 8 w/ 1 abmat X3
B.) 3 w legs, 60, 2
C.) 15:52 w 400m row, 85#
A. PU’s (10/12/10) strict HSPU (6/6/6) – this was the first time I have not used a 25# under my head on HSPU!! I did use an ABMAT though. B. I was lucky that Jacob Heppner was training at my box this morning and he gave me some pointers on rope climbs so I was actually able to do them for the first time!! Went to 12′. 3/forgot to count DU’s/2 C. Scaled weight to 155# but after the fact I could have gone up; my 1rm is 235#. Runs are all under 2:00 min but had to catch breath… Read more »
A. 10 butterfly pullups, 8 strict HSPU
B. 3 1/2 legless, 160 DU, 3 legless. New jump rope tripped me up several times. I think it was mental, I’ve been using my old one because of this:)
C. 15:45 with FS 125#. My back was stressed from all the OH yesterday in the Comp EMOM. I wanted these to be perfect to protect my back, glad I went lighter. The run was just plain slow for me. Just didn’t have the drive today.
Hi Christine! I think you are my new hero:) Nice work today!
Thanks Sarah!
Loved all the skill work today…I need it, thanks! 🙂
A. Done. Had to use abmat for HSPU.
B. No legless rope climbs yet. 3 climbs using legs/ DU are my biggest goat right now..35-40 broken all up/2 with legs again
C. 17:10 used 95# (wasn’t sure how to scale here as front squats were easy but cleaning it up was my problem)
A. Done 12 reps butterfly and 5 reps negatives
B. Rope climbs with legs, 4, 105, 4
C. Boy did I want to scale the run but I did the 400’s went a bit lighter on the squats to compensate. Runs took 2:45 then Squats unbroken @165 could have easily went up on the squats, weight wasn’t a problem but breathing was after the run. 19:13
Warmup – nice and leisurely row and mobility. Then some BB work for skill and warmup: Drop Snatch / High Hang Snatch / Snatch @ 55, 65, 75, 85, 95 then Back Squat x 2 Reps EMOM 10: 135, 155, 165, 175, 185, 195, 205, 215, 225, 235 A: Did 3 Sets of: 12 Kip (light, smooth, ub, good rhythm) + 5 UB Wall Facing Strict HSPU (slight angle to body) + 5 UB Neg HSPU (3 Counts down) & Kip Up (facing away, perfect form) B: First time ever attempting legless – it was a little scary: 2 MIN… Read more »
A. 3 sets; 10 Strict Pull ups, 8 SHSPU
B. Joined the competition group in my gym doing the “Life is Beautiful” workout:
20:48; scaled deadlifts to 185 the first round, then 165 for round 2 & 3.
C. (Part B of Masters Program) a bit tired after B so did not perform for max reps.
2 Legless Rope climbs/101 DU/2 Legless Rope climbs.
A. 12-12-12 pull-ups, 12-12-17 strict HSPU, did practise butterfly rhythm B. 3 1/2 – 50 – 3, yeah I suck on DUs C. Back squat up to heavy double because I felt I need pure strength and wanted to let engine rest to be ready for next week – This was heavy week and my shoulders are really sore. I like that there are DUs every week because that’s last skill I still miss and very often skipped in my own program. All the other skills are in place and strict HSPUs are my special strength but DUs, uh that… Read more »
A) 12/12/12 butterfly and 10/10/10 Strict
B) 3/133/2
C) 40-49: 18:10 RX- my run is slow. If I could speed up 10-15 sec. per round on my run it would make a big difference .
A. Done
B. 40-49: 2 legless, 1 regular/112 DU/3 regular
C. 16:20 @ 185#
Rope climbs a goat for me – really don’t do them often and it showed.
A.12- 2 strict, 3 tempo/ 12-2 strict, 3 tempo/ 12-1 strict, 4 tempo
B. 2 3/4 legless (panicked on the 3/4 weird)/ 107/ 1 legless 2 with legs
C. 14:49 @125#
A day of all goats! Glad I stuck with it.
A 12-8, 12-8 ,12-8
B 3-143-3, (ropeclimbs from sitting on the floor)
C FS with 60kg. Groin is geting better and better but not ready for heavy FS. Did 6 rounds, wanted to get around 15 minutes. 15:05.