Workout of the Day
A.
40-54
Three sets of:
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 30 seconds
Front-Leaning Rest on Rings x 45 seconds
Rest 2 minutes
55-59
Three sets of:
Strict Handstand Push-Ups to 2″” riser x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups (NO RISER) x 8-10 reps
Rest 30 seconds
Front-Leaning Rest on Rings x 45 seconds
Rest 2 minutes
60+
Three sets of:
Strict Handstand Push-Ups to 4″” riser x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups (NO RISER) x 8-10 reps
Rest 30 seconds
Front-Leaning Rest on Rings x 45 seconds
Rest 2 minutes
B.
40-54
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Row for Calories
Thrusters (95/65 lbs)
55+
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Row for Calories
Thrusters (65/45 lbs)
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
20 Minute Tempo Run
< 6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
< 7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
< 8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)
I just started the program . Should i catch everybody ? A- 25 ,18,7 strict hspu. …B- 6:11… Broke the 15’s (7,8)
A.13,10,45s
8, 10,45s
6, 10, 45s
There was no one to assist me so I did strict ring dips instead of assisted HSP
B. 09:13 s
A.13,8,6
B. 7:49
A: 10, 12, 8 max rep SHSPUs. Did assisted HSPUs with a bands (see video). Nichole DeHart pls see video, is this a front leaning rest on rings, see video https://youtu.be/VSAkO96kyxo ? B: 7:49 w. 95# My intent was to take this as anaerobic threschold training and not pace it too much but poor front rack shortened the thruster sets despite ample lat, front rack, ankle, and hip stretching during warmup. Set of 21 thrusters in 8-7-6 (as planned), 9-6 (planned for 15), 6-3 (planned for 9), 6, 3. Rowed approx 20 cals (between 1200 and 1350 cals.hr as planned)… Read more »
A did 16, 12, 9 strict hspu along with 7 Kipping after each set. Not very good at Kipping. Then the 45 sec hold.
B did the cal row and thruster in 8:18.
After this did some not quite jerk grip ohs and some snatch drops. Went little heavier on snatch drops at 40kg.
A-12/10/8 SHSP, no spotter on Sunday
B-7:20, row great and thrusters to many breaks.
Only did Wod, as had to do on Sunday, and will continue with Monday-Wednesday. Pushed to do them unbroken, but took too much rest time obviously between rowing/Thrusters. 9:55
A. Done 3x
HS hold 45s
HS assisted with blue band – rig
FLRR 45s
B. 8.38
A.
23/8/45s
15/7/45s
11/7/45s
B.
9:42
Just went through at easy pace.
extra:
Unbroken Strict CTB ladder 1-10
Unbroken until rd 8
total time ca 8+mins
+ jumped in on my sons gymnastics class 10mins of different jump/run drills
A. 7/7/5 w/4-in rise. Then kipping HSPU at 5/5/3. Still working on kip.
B. 7:15. Thrusters at 65#.
Had to do this on 8/16 as I worked all day yesterday at a comp.
A.- SHSPU- 7,7,5 (No one to Assist)
B. 8:48 Thrusters were tough. Stuggle for comfortable wrist position. Lots of broken sets.
C.-20 min running clock: run 400m rest 1 min. Repeat until 20 mins done. 7 rounds ( Easy/Mod pace)
Out of town all day just got the run in:
7:20 pace for 20 min. First 2 min was at slow pace of 10min to warm up.
Will do WOD tomorrow.
A) every 90 sec snatch pull + snatch 105/115/125/135/145/155/165/175/185/195. 195 was A 10lb PR for squat snatch
B) Run 400, 15 G2OH, run 400 (6:05)
rest 5 min
Run 800, 60 C2B, run 800 (12:48)
C) 5 rds
50M pinch walk with 45 comp plates
Back squat x 5 @ 275
D) 50 easy cals on bike
Awesome work David!!
Went Riding my Motorbike today with my Gang ,12 SpeedBikes ,500kms high speed Lots of raceing and Adrenaline so that would be it for this week .
Did class partner Metcon:
1 person working at a time
200 m run each
30 dl 185#/60 box jump over 20″
200 m run each
30 hspu/60 hpc 95#
200 m run each
30 thrusters 75#/60 ctbpu
17:17
A. SHSPU still with one abmat if I want to do more than 2! 🙂 Used one mat and did 5-10 per round. Goal is to have no mat soon. Assisted was able to do 15-20. Rings for 45 sec each round.
B. 9:47 broke up the thrusters too much, in hindsight. Was wiped out today from starting back at work this week!
Oh no, tell work they are getting in the way of training lol
A. 4/3/3 strict, then negatives 5/5/5, ring holds 3×45 sec
B. Jumped in on another workout – 10 rounds of 8 cal row and 2 reps of bear complex 95#. Was fun! – will do other one tomorrow.
A. Wow HSPU felt like I weighed 300lbs today
3 strict 10 assisted, 6 & 10, 4 & 10.
B. 6:44. Whew!
Solid time!
A. 8rds 1min on 1min off HSPU 8,8,8,8,8,7,6,9
B. 7:16
I forgot how horrible this was! It took 5min for my glutes to come back to life:)
How fun!!
A. did 5 negatives; no partner/subbed 24′ hs walks, done
B. oh the horror of the open revisited-almost…7:43-off pace, but survived