Workout of the Day
A.
Three sets of:
Muscle Clean x 3 reps
Rest as needed
B.
Every two minutes, for 12 minutes (6 sets), complete:
High Hang Clean + Mid Thigh Clean + Jerk Dip
Build based on feel.
and then . . .
Every two minutes, for 6 minutes (3 sets), complete:
Block Clean Pull
at Mid-Thigh x 3-5 reps @ 90-105%
C.
Three sets of:
Jerk Balance x 3 reps @ 40-50% of 1-RM
Rest as needed
Jerk
*Set 1 – 3 reps @ 75%
*Set 2-4 – 2 reps @ 80%
*Set 5-6 – 2 reps @ 85%
Rest as needed
Please use blocks.
D.
Five sets of:
Front Squat x 4-5 reps @ 80%
Rest 2-3 minutes
E.
40-54
Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (24/16 kg)
12 Box Jumps (24″/20″)
55+
Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (16/12 kg)
12 Box Jumps (24″/20″)
Step ups are allowed.
A.60 kg, 62,5 kg, 65 kg
B.65, 67, 70, 75, 77,5 kg , 80 kg/ not unbroken, mid thigh after 20s/
95-105 kg
C. 47,5kg
D. 70kg
76 kg
80 kg
E. 92
D. No time
A.95×3
B.185,195,195,205,185,185 then 225×3
C. 115×3, then 185,200,210
D. 225-5×4(felt weak)
E. Did not do
A. 155, 165, 175
B. 175, 185, 195, 205, 215 fail second clean, 215. Pulls at 260.
C. 135. 185, 195, 195, 205, 205, 215, 215
D. 235 x 5 all sets
E. 3 rounds plus 16
A. 40 kg
B. 60-80 kg then pulls @ 100 kg
C. 50-60 kg
D. 80, 85, 90, 92.5, 92.5
E. 2 rounds plus 6 box jumps
A. 115lb
B. I) Worked up to 150lb / II) 215lb
C. I) 95lb / II) work up to 2x165lb
D. Work up to 5x175lb and 4x180lb
E. 3Rds + 3xT2B
A did these at 50, 60,60kg
B hc and mid thigh @60,60,64,64,67,67kg
Clean pull did these @90kg but was difficult as used plates as blocks.
C Jerk balance at 40@50kg then
Jerk at 60, 67@74kg
D front squats at 2sets@77,3 sets @80 kg had 2min rest between sets
E did 3 rounds plus 28reps
A. 95/95/95
B. 185/195/205/215/225/235(Fail Jerk) 255 for all pulls
C. 115/135/135..Jerks..185/195/205
D. 255
E. 3+8
a. 65/85/115
b. 85/95/105/115/120/125; 155
c. 85; 115/125/130…only got 1 on set 60-trying to find jerk groove again, should be 10# heavier each lift
d. (185); needed 148 (no 5s avails); did 140 x 4
e. 2+24=96 reps
A) 60, 65, 67.5kg
B) 75, 77.5×2, 80, 82.5, 85kg
C) 77.5kg, 82.5kg x 3, 87.5kgx3 / Block Clean: 85kg
D) 5×5 100kg
E) 3rds+16
A) 135
B) 135, 155, 165, 175, 185, 190
C) 105 then 160, 170, 180
D) 195
E) 3rd plus 4
A. 95-105-115#
B1. 135-145-155-160-165-170#
B2. 185-195-205#
C1. 85-95-105#
C2. 155-168-178#
D. 175# all sets 5 reps
E. 4 rounds + 25 reps
S-O-L-I-D Cheryl! I hope you aren’t drowning in all the rain!
The rain was refreshing but it’s sort of muggy now!
A. 65/85/105
B. 85/95/105/115/120/125/130 Then 175
C. 90 then 130/140/150 set (7 & 8 160 bad math, did extra)
D. 3 X 175 (felt heavy today and tweeked knee so had to shut it down. Sad to have to skip the wod!)
How is your knee feeling today Litsa?
Better thanks. Yesterday when I was coming up from a front squat I felt a pull on my left knee left side under kneecap. I have never felt that before. Thought it would be best to stop. I can walk fine. On way in to gym to see how I do with today’s wo. Thanks so much for checking in!
Absolutely. Make sure to spend some extra time rolling out your IT band and ungluing your knee cap by mashing just above your knee at the base of your quad!
A. 105#
B. 185/190/190/195/195/200#
Then 275#
C. Done at 95#
Then Set 1 at 185, 2-4 at 195, 5-6 at 210#
D. All sets of 5 at 250#
E. 3 + 7
A) 85lb
Ba) 95lbs
Bb) 135 lbs
C) 65lbs
D) 105-110-115-120-125
E) 2rds + 7 t2b
A – 135#
B – 180# (started to early pull toward the end. boo.) 240# Clean Pulls
C – 115# 175# jerks. Stopped after round 4. Right shoulder started feeling it. Figured it would be smarter to take foot off gas.
D – 215#; 5×5. Felt strong on these.
E – 4 rounds. Good solid pace.
A. 185# x 3
B1. 225#, 245#, 255# x 4
B2. 300#
C1. 155#
C2. 225#, 240# x 3, 255# x 2
D. 330# x 5 sets
E. 3 rds + 35 reps
A. 95-115-135
B. 135-145-145-155-155-165, then 215-225-225
C, 115-115-115, then 1×2 @170, 3×2 @180, 2×2 @190
D. 5×5 @180
E. 3 rounds + 1 T2B
7 hours coaching today – did the same WOD I coached all day, was fun!
1RM push press then 15-10-5 S2OH and power snatch 135/95. Did front squats after at 145x4x5.
7 hours is long!!!! Glad you were able to still get some training in!
Me too – it’s a good thing I did it early or I would have never had the energy later. 🙂
A) 55
B) 65,75,85,90,95,100. Didn’t do high pulls
C) 45 then 95, 100,110
D) 110
E) 3 rounds
A. 155, 175, 180
B1. Started at 145# and worked up to 200# last set
B2. 240#
C1. 95, 105, 115
C2. 6 sets 160 to 185
D. 190
E. 3 + 2. T2B really bad today (as usual).
Do you feel like your toes to bar are the issue?
Yeah – I think so. I did the first round unbroken but had to break them up in second round and then go to singles in third round. KBS are probably slower than most that are shorter than me (I’m 6’4″) but I did those unbroken, and same with the BJ.
Finding a good rhythm on the t2b is important – we will practice it as a skill in some of your gymnastics sessions!
Sounds great!