Workout of the Day
A.
Three Sets, not for time, of:
Bar Muscle Ups x 2-5 reps
Ring Dips x 8-10 reps (work on kipping rhythm)
Hollow Rocks/Hold x 45 seconds
B.
B1.
Complete as many rounds and reps as possible in two minutes of:
Muscle-Ups
8 Deadlifts
40-54: 4/2 Muscle Ups; 225/155 lbs
55+: 2/1 Muscle-Up; 185/125 lbs
Rest 3 minutes, and then…
B2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans
Chest-to-Bar Pull-Ups
40-49: 185/135 lbs; 8 Chest-to-Bar Pull-Ups
50-54: 155/105 lbs; 6 Chest-to Bar Pull-Ups
55+: 135/95 lbs; 4 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
B3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats – from the floor
8 Toes to Bar
40-49: 155/105 lbs
50-59: 135/95 lbs
60+: 115/75 lbs
Rest 3 minutes, and then…
B4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches
20 Double-Unders
40-54: 135/95 lbs
55+: 95/65 lbs
Rest 3 minutes, and then…REPEAT B1 through B4.
The “B” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/T2B – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)
A. Done
B1. 18 (2)/18 (2)
B2. 14 (1+2)/17 (1+5)
B3. 30 (3+2)/24 (2)
B4. 38 (1+14)/48 (2)
I think I went too heavy. Would’ve like to have done more work.
competition today, scaled division got third
A. Done
B1. 29 (2+4+1)/24 (2) Bar Muscle-Ups
B2. 25 (2+1)/25 (2+1)
B3. 31 (2+4+3)/28 (2+4)
B4. 49 (2+1)/50 (2+2)
All Done Rx’d…
As a Comparison…I do not think that I posted the previous time this was done.
From 24 Jan 15
B1. 27 (2+3)/24 (2) Bar Muscle-Ups
B2. 20 (1+4+4)/18 (1+4+2)
B3. 25 (2+1)/24 (2)
B4. 49 (2+1)/49 (2+1)
I must say that I am very pleased with my progress and aside from the fact that I nearly hung myself today with a jump rope, all of the segments were better.
Thank you Invictus!
Was able to get in the gym for 35 minutes between kids’ games today. Only time to do a little warm-up and one round of yesterday’s wod.
A – 1+1
B – 2+1
C – 3+8
D – 2+3
8 more reps than the first rounds on January 17th
Haven’t been to the gym since Tuesday. And this workout kicked my butt.
A. Complete
B1. 26(2+2)/20(1+8)
B2. 26(2+2/16(1+4)
B3. 36(3)/32(2+8)
B4. 51(2+3)/50(2+2)
B1. 2+1 MU/ 2 +1MU
B2. 2 +3 cleans/ 2 +1 clean
B3. 3 +4 FS/ 3 +1 T2B
D. 3/ 2 +19 dubs
rx
B1 4dips/DL 155# – 36reps (3)/31 reps (2+7)
B2 PC/C2B 105# – 10 reps (1)/ PC 95#/ C2 B 19 reps (1+9) failed at 105 after 1st rd
B3 FS 95#/T2B – 31 reps (2+7)/33 reps (2+9)
B4 PS 65#/ DU – 56 reps (2+8)/ 52 reps (2+4)
268 total
A.
Worked on ring muscle-up and got it! Finally. I didn’t think it would
ever come back.
B1. jumping ring muscle up and 155#; 3/2+4
B2. 135# and c2b; 1+2/1+4
B3. 105# and ttb; 3/3
B4. 85# and du; 2/2
Last time we did this workout my times got erased so I don’t
have anything to compare with. I know that my d.u.’s were more smooth
this time and I struggled a little more with the power cleans this time.
Awesome job on the muscle up!! Congrats!
B1 4/4 Sub w 2 RD w/band
B2 3+1/3
B3 2+6/2+4
B4 2+1/2
A. Did two rounds
B1. 2+5 59 reps/ 2+3 27 reps
B2. 2+6 30reps/ 3 36 reps
B3. 3+1 37 reps / 3 36 reps
B4. 2+4 52 reps / 2+2 50 reps
Fun workout. Have a great weekend everyone.
29 reps on first round of B1.
Whew! That was tough today!
BMU/DL-26 reps (2+2)/18 reps (1+6)
PC/C2B-26 reps (2+2)/23 reps (1+11)
FS/T2B-39 reps (3+3)/34 reps (2+10)
PS/DU-50 reps (2+2)/48 reps (2)
Did strongman stuff today – yoke carries, atlas stone work. Love this stuff. Then 5 plus hours of coaching, perfect day!
First 8 hours sleep in days so today didn’t have too much energy for anything, I was just moving.
A. Done 4/10/45”
B1. 2 rnd+1, 2 rnds
B2. 2 rnds+3, 2 rnds+2
B3. 2 rnds+4, 2 rnds+4
B4. 2 rnds+4, 2 rnds+4
Had a lot of crap in my meals last week, hopefully I’ll be back on track from tomorrow
Hey but you hit it and had some good consistent results!
A. 3 sets: 5 BMU, 10 RD (kipping is awkward, don’t know that I got anything out of it), 25 rocks. B (50-54) B1. MU/DL – 17 reps (1 + 5)/15 reps (1 + 3) MU are not a problem, slow on DL. B2. PC/C2B – 22 reps (2 + 2)/21 reps (2 + 1) B3. FS/T2B – 32 reps (2 + 8)/28 reps (2 + 4) B4. PS/DU – 25 reps (1 + 1)/27 reps (1 + 3) had to scale PS in 2nd round to 115. Did this with some of the competition team today; motivating and humbling,… Read more »
Great job Hoke!
skipped A today to do the WOD with the younger competitors 🙂
MU/DL 4 dips + 4 CTB/Rx DL — 18 reps (1+8)/18 reps (1+8)
PC/CTB 108# PC — 24 reps (2)/16 reps (1+4)
FS/T2B Rx — 34 reps (2+10)/28 (2+4)
PS/DU 85# PS — 50 reps (2+2)/26 reps (1+2) stupid DU 🙁
Did better all around today from 1/17…happy!
A. Bar mu 5/5/5
B.1. 28 reps (2rds+4), 28 reps (2rds+4)
B.2. 27 Reps (2rds+3), 27 Reps (2rds+3)
B.3. 33 Reps (2rds+9), 36 Reps (3rds)
B.4. 49 Reps (2rds+1), 52 Reps (2rds+4)
Men’s 40 Rx
A. 4/4/4 bar MUs 8/8/8 ring dips 20/20/20 hollow rocks B1. MU/DL: 21 reps (1+9) 12 reps (1) RX PC/C2B: 26 reps (2+2) 24 reps (2) RX FS/T2B: 46 reps (3+10) 40 reps (3+4) RX PS/DU: 50 reps (2+2) 49 reps (2+1) 125# On 1/17/15 I did 283 total reps with Bar MU, 165# PC, and 115# PS. Today I completed 268 reps with Ring MU (RX), 185# PC (RX), and 125# PS!!! I know it’s 15 reps less but weights were heavier and the rings more difficult!!!! I feel good with the end of the week being better than… Read more »
A) Done. OK, coaches, today I did my first ever in my life muscle up on the rings at the age of 59. I am completely stoked. But of course, then I attempted them in the WOD and could not even get close! Always another challenge!
B1)MU/DL – 16 reps (2 rounds deadlifts, failed mu/16 reps (2 rounds deadlifts, failed mu)
B2)PC/CTB – 19 reps (2+3)/18 reps (2+2)
B3)FS/T2B – 28 reps (2+4)/28 reps (2+4)
B4)PS/DU – 51 reps (2+3)/59 reps (2+11)
Wau, cheers to you from cold and dark Finland!
Thanks, Olli!
Yay! 🙂
🙂
Watching Shaun get her first Muscle Up was so awesome!! And she made it look easy! More to come!!
Bar MU/DL 16 reps (2)/16 reps (2)
PC/C2B 24 reps (3)/23 (2+7)
FS/T2B 36 reps (3)/28 reps (2+4)
PS/DUs 74 reps (3+2)/84 reps (3+10) Only missed once on first set of DUs. Finally feeling good doing them again. Didn’t push too hard today. Feeling a little tired but didn’t want to take the day off.
A. Done *BM attempts
B1. 6 Ring Dips/DL 155# – 30 reps (2+10) / 31 reps (2 + 11)
B2. PC 125#/C2B – 20 reps (1+8) / 20 reps (1+8)
B3. FS 105#/T2B – 31 reps (2+7) / 30 reps (2+6)
B4. PS 85#/DU – 48 reps (2) / 50 Reps (2+2)