Workout of the Day
A.
MEN & WOMEN 40-54
Three sets, not for time, of:
Bar Muscle Ups x 3-4 reps
V-Ups x 10-12 reps
Double Unders x 40 reps unbroken
MEN & WOMEN 55+
Three sets, not for time, of:
Chest to Bar Pull Ups x 6-8 reps
(work on quick, efficient rhythm)
V-Ups x 10-12 reps
Double Unders x 30 reps unbroken
B.
MEN & WOMEN 40-54
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100 lbs)
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (24″/20″)
MEN & WOMEN 55+
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (130/75 lbs)
10 Chin Over the Vertical Plane Pull-Ups
10 Box Jump-Overs or Step-Overs (24″/20″)
A. Done
B. RX’d 9 rounds + 5 Cleans + 2 C2B
Male 50
Just jumped on this program this week. Doing the workouts one week behind so I know what is coming. Works out better for my scheduling. Will catch up sometime just before the open
A. Complete with assisted strict MUs and 40 cumulative double unders per round (could not get more than 10 to 20 unbroken)
B. 7 rounds plus 8 reps
Good one in a hard way. C2bs were very broken up
Done Sunday
A. no time
B. 7+7CTBPU
Done on Sunday. Saturday is my rest day.A. solid 8 reps C2B each round. Still looking for my lost DUs. I think they got lost at the airport on my way to the Granite Games. Never flying Spirit again.
B. 9 rds + 2 cleans. For pull-ups chin above the bar and across vertical plane. Tried to keep a steady pace. Pull-ups were tough after 5 rds. Used 135lbs.
Jumped in with team comp prep for next weekend :
A. 3x
12 WB 14#
9 burpee box jump overs 20″
6 hang power cleans 115
6:32
Rest 8 min.
B.
For time
10 thrusters 85#
20 ctbpu
30 du
2:32
Rest 6 min
C. 20 box jumps 24″
5 MU (all attempts)
10 ohs 75#
Glad I had ctbpu, but all singles. Stringing hasn’t happened in a while, but can tell weighted and strict CTB have really helped! MU…..hmmmm
A. At garage gym tonight so did banded MU transitions, 3×4 unbroken 3×12 V-ups DU’s were pathetic tonight sporadics sets of 10 to 20 …
B. RX, PC easy unbroken but didn’t do touch and go’s to preserve form. CTB really took time, singles and in order to not miss had to take 5 breaths in between each they took 2:00 each round jump overs were ok, I could keep moving but was a little slow. 4 rounds + 2 Jump Overs
A-Completed, BMU 3×4
(MFFL WOD 1) Grace 2:55 Dropped bar each rep will not do that again as to difficult chassing bar, also felt as I had gas left in tank.
2 hour break family stuff
(MFFL WOD 3) 3 min AMRAP #155 back squat, 63
B-As with Jarrod nervous about legs but they held in there. 7 + 3c2b
(40-54, 47)
A. Done. No BMU yet, so did three attempts each round. Chicken winging it still. DU still my goat but getting more UB. I think I’m going to start carrying my rope everywhere with me like Josh Bridges did. 😉
B. 6+7. Scaled to 85#. CTB in singles or doubles still. Worked a lot on butterfly today, but still can’t seem to put several together and keep the rhythm. Hoping soon!
A) done. BMU’s felt effortless today. No chicken winging. Amazing how just doing these in the war ups has really helped them.
B) 40-54: RX bit did 155# power cleans. 8 + 2. Did “death by empty bar back squats” with our box right before and wasn’t sure my legs would work on box jumps but after the first round I was ok. I’m gonna hurt tomorrow 🙂
A. Really close to getting my bar MU’s. 3 each round with spotter. 15 v-ups. 40 DU. B. 8 +10 RX. Felt like I was in slow motion for the box jump-overs. My main goal for this work out was to try to pause less during the chest to bar. I remember CJ mentioning a long time ago to complete the task at hand. Don’t chalk up and circle around under the bar, stay under the bar and get the job done. C2B each round I hit 4/3/3 with this strategy. That’s really good for me, as normally I get… Read more »
Love the ‘stay under the bar and get the job done’ tip.
Great work today, Christine.
Hey Christine, thanks so much for posting about completing the task at hand. I tend to be one of those people who chalks up and wanders around the bar in between! Trying to do what you did today and break that habit. Thanks again for sharing this! 🙂
A. 3×5 BMU
3×40 DU
3 x 12 V ups
B. 7+5 (50-54) Rx
55-59 m
Done
9rounds,5pc,9pull up
A. 3 Sets: 4 unbroken bar muscle ups, 10 GHD sit ups, 40 unbroken DUs.
B. (40-54) 6 + 25; should of had close to another round done but was taking too long of rest breaks the last 5 min.
A. BMUs: 3/4/4 all strung together. Pretty happy with how these have been feeling.
V ups: 12/12/12
Dubs: 40/40/40
B. 40-54: 8+13 rx
C2B gets me every time. Glad we work on them frequently.
A. Done. Subbed C2b and dips for MU- no equipment
B. 7 rnds + 5 RX
Last 2 workouts have felt good, seeing progress and feeling happy.
Awesome to hear Paul!
A: Done. Only 2nd set was UB Dubs (40), the others were several attempts with 25+ each time. Still a goat. Did 4 Single BMU each set – attempted doubles each time, ended up with singles and belly-to-bar pull, so I think I’m getting there.
B: 40-54: 7 Rds + 5 Reps Rx (Used #105 PC’s, all sets UB/ BJ’s ub/ C2B’s were broken mostly 5’s, 3’s, 2’s). Took more rests than I care to admit, man do I still get gassed easily.
A. Done. Ring MUs.
B. 40-54: 7+23 Rx.
Really happy with the program 2 weeks in. More focus on shoulder-work and gymnastic type movements than my regular box programming. I have never done any thoughtful active recovery on Thursday/mid-week – really notice how helpful that is setting up Fri-Sat.
A.) Done
B.) 9 + 7 box stepovers RX
A. Done with CTB x10 instead of bar muscle ups
B. 6 + 1 CTB RX
A. done
B. 10 + 3