Workout of the Day
A.
MEN & WOMEN – All Age Divisions
Three sets, not for time, of:
Rope Climb x 2 ascents
Handstand Walk x 10-15 meters
L-Sit Hold x 30-45 seconds
B.
Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest exactly 5 minutes, and then…
40-44: 185/125 lbs
45-54: 155/105 lbs
55-59: 135/95 lbs
60+:
3 Squat Cleans (115/75 lbs)
6 Chest-to-Bar Pull-Ups
20 Double-Unders
C.
Complete rounds of 12, 9 and 6 reps for time of:
Overhead Squat
Chest-to-Bar Pull-Ups
Rest exactly 5 minutes, and then…
40-44: 185/125 lbs
45-54: 155/105 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
D.
Four rounds for time of:
10 Deadlifts
20 Wall Ball Shots
40-44: 185/125 lbs, 30 lbs to 10′ target, 20 lbs to 9′ target
45-54: 155/105 lbs, 20 lbs to 10′ target/14 lbs to 9′ target
55-59: 135/95 lbs, 20 lbs to 10′ target/14 lbs to 9′ target
60+: 115/75 lbs, 20 lbs to 9′ target/10 lbs to 9′ target
A. Done. Getting better on handstand walks
B. 10:27. Did butterfly pull-ups. RX weight.
C. 7:23. 105lbs.
D. 10:10 RX
A. Done
B. 8:10
C. 4:54 happy about this one , the clown almost visited me after this one !
D. 6:30
A. COMPLETED. HS walks are progressing
B. 7:03 RX. Last round of SC were tough. Lost alot of time there. CTB UB.
C. 10:22 started off with 175 for 6 then dropped to 155 mid set of 12. 5-2-2@9/4-2@6. I thought the DBLU’s carried over to this round so I threw in 20 dblu at the end of each round. SHOULDER SMOKER!
D. 11:20 Rx The 30lb ball ownes my soul! DL UB.
E. Cash out:1-2-3-4-5-6-7-8-9-10 CTB 4:30 PR by 1:30.
M/45
A. Complete Rx’d
B. 10:51 Rx’d
C. 10:39 Rx’d
D. 10:39 Rx’d
F NW 50-54
A. Done
B. 9:25
C. 5:21. (6 reps at 105 rest 95)
D. 4:51
A: compete
B: 4:59 RX, 4:29RX
C: 5;45 RX
D: 5:29 RX
That was a good little burner!!!!
damn you re good ! doing this tomorrow , gonna try to be no farther than 1m30 sec behind you !
Thanks, Iam trying, still have a long way to go
A. Done…rope climbs x3 (shorter rope, hs walk unb)
B. 5:56 RX
C. Tried @85kg..sharp pain in left shoulder, scaled to 70kg-no go, 60-no go, tried @50kg all unbroken but didn’t check time as I was frustrated)
D. Run out of time
A. 2 rounds
B. 8:29
C. 8:20
D. 6:51
A. Done
B.9:55
C.13:11 Holy Hell that’s heavy!
D.8:53 30lb WB
Mental challenge !
A. 1/2 complete limited on time today
B. 8:55 Rx
C. 8:06 Rx
D. 9:49 Rx
STRONG on C! 🙂
B. 9:33/105
C. 6:05/105
D.6:17/105
Survived, traveled this week, got 2 training days in, really felt it
40, F, CW
A. Done with wall walks
B. 7:04 as rx’d
C. 6:50 (9 OHS with 125, the rest with 105lbs)
D. 6:49 as rx’d
A. 2 rounds done
40-44 Rx weight of 125#:
B. 7:43 squat cleans were heavy but I got them and even cycled some!
C. 6:03 surprised myself and got OHS unbroken
D. 8:29 lots of rest here but used 20# wall ball for the first time which is progress!
Another tough but really fun day. Thanks!
Solid work girl!!! Especially on those OHS!
Thank you! I do love OHS’s!
A. Done. Shoulder taps/HS walk attempts.
B. 7:45 @ 155
C. 8:01 @ 135, kipping C2B working well
D. 7:04 @ 155
A: done
A. 2 Legless climbs and 10M walk each round. Really felt myself engaging my core on the walks and was much more stable, ended up going a few more steps than normal.
B. (45-54) 12:45 Squat Cleans were slow singles but UB on C2B and DU.
C. 12:49 OHS @ 105 Slow on OHS but UB on C2B. Again, more aware of engaging my core and was much more stable in OHS; went UB on the last round.
D. 11:50 WB broken into sets of 10.
Great work on being more stable with those HS Walks!
A. ropes done, handstand practice, :30 L-Sits
B. 45-54 9:39
C. 45-54 7:28
D. 45-54 5:47
A. Skipped cause of time ( no excuse)
B. 7:39 @ 175#
C. 2:58 @ 115# (working on form, knee issues)
D. 9:17 RX
A. Done HS walks getting better and L-sits improving
B. 8:07 Rx
C. 5:02 @135 185 is close to 1RM wanted to keep moving
D. 10:00 Rx that 30lb wall ball kicked my butt today
Slightly shameful post: basically freestyled today’s work. Did last nights comp class 12 min emom of 12 wall balls and 6 burpees. 144 wall balls later I am toast.
A. 1:11-:54 last round was fastest.
B.8:28 RX epic rest