Workout of the Day
Dynamic Mobility and Activation
One set of:
Roll out TFL x 45 seconds per side
Barbell mash to IT Band + Quads x 60 seconds per side
and then . . .
One set of:
Banded Forward/Backward Walks x 10 reps forward/backward
and then . . .
One set of:
Banded Lateral Walks x 10 reps each direction
A.
Every 2 minutes, for 20 minutes (10 sets), complete:
Snatch x 1
Build over the course of the 10 sets.
B.
For time:
5 Shoulder to Overhead
Rest 30 seconds
10 Shoulder to Overhead
Rest 30 seconds
15 Shoulder to Overhead
Rest 30 seconds
20 Shoulder to Overhead
Rest 30 seconds
40-49
205/155 lbs
185/135 lbs
155/105 lbs
135/95 lbs
50-54
185/135 lbs
155/105 lbs
135/95 lbs
115/75 lbs
55+
155/105 lbs
135/95 lbs
115/75 lbs
95/65 lbs
C.
Every 3 minutes, for 18 minutes (6 sets) complete:
Back Squat x 2 reps @ 88-90%
D.
Six sets for times of:
Assault Bike x 20/15 calories
Push-Ups x 15/10 reps
Rest 2 minutes
40-54:
20/15 calories, 15/10 reps
55+: 15/12 calories, 12/8 reps
*Try to keep all of your times consistent. These are sprint sets so they should be 95+% effort.
Compare results to August 7th, 2015.
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A. Snatch – 50kg – 70 kg, 72,5 kg – fail
B. 8:13- scaled weights 80kg,70kg,60kg,50kg. Shoulder to overhead
C. Back squat – 123 kg
D. Run out of time
A. 45,45,50, 50,55,55,55,60 not as heavy as I’d hoped. We’re fast but
B. done @ 50kg. 4.49.
C. 110,115,115,117,117,117 =88%
D. 133,129,129,130,130,131
A. #230 PR
B.3:21
C. #355
D. 1:02 / 1:01 / 1:01 / 1:04 / 1:03 / 1:06.
Late post. Sick a couple days last week, trying to catch up.
A: From 105# up to 150# (53 increase each round)
B: 8:27 @50 yrs (185# in singles the rest in 5s)
C: 295# all sets
D: 16:58
MOB Done
A. 105-145# ( attempted 150 4x but didn’t hit it today…still suffering from the red eye flight)
B. 3:59 (unbroken)
C. 220-230#
D. 1:11, 1:13, 1:18, 1:14, 1:16, 1:20
skipped A&B due to left shoulder/neck pain when overhead…
C. (185); 166
D. probably did well on these because I skipped A/B. .45, .36, .40, .44, .45, .46 better than last attempt but was on different airdyne
*Of note…foot feels great after a day off and some athletic tape; post wod recovering is the name of my constant game
Fantastic!!
Mobility/Activation done
A. 135# to 180# (up 5# a set.)
B. 5:12 (205-185-155-135)
C. 295# all sets
D. Rowed 20 cal instead of Bike
1- 1:02, 2- :58, 3- :56, 4- :56, 5- :57, 6-1:01
M/A done
A. 80×2; 85×2, 90×2, 95, 100,105, 110Fx2 🙁
B. This really showed my weakness in lifting. I have a major mental block about cleans over 115#. They just scare me. So I dropped the weight to 115, 105, 95, 75 and it took 6:59, mostly because I freaked out at the 115 and it took me nearly half the time just to finish those 5! Big area for me to work on…
C. Skipped
D. row 15 cal + 10 push ups. Kept each round between 1:15-1:30 about same as 8/7.
A-Up to 175 with no misses than 2×185 both missed. The elusive 185, maybe I should try 180?
B-Comp on Sunday so did class wod for some cardio.
Partner WOD 20 Min amrap
12 cal AD
6 burpee over l-sit
12 WB
12 rounds complete
Yes, try 180 lbs!!
A. 95-140
B. skipped
C. 255/265/275/285/295/305f
D. Airdyne 0:58/0:59/1:06/1:00/1:05/1:15 16:23 total vs. 16:25 on 8/7/15
M & A done!
A. I did 95# full snatch. I just missed 100. Good day.
B. I did this and it was so hard for me. I had to modify the weights so I did
125# for 5 115 for 10 105 for 15 and 85 for 20… it took me… total 6:05
29/53/ 1:53/2:00 (not RX)
C. 165# (this felt easy so I will need to check my 1 rep max)
d. I hope I did this correctly (we have an aerodyne bike.. is that close enough to the Assault bike?) :46/:48/1:02/ :58/ :59/ :56
Happy Friday everyone!
It is calibrated differently but still the same effect
M and a done.
A worked up to 60kg and stayed there for 5 reps. To get under the bar instead of catching in half squat.
B started at 77kg 70,60,50 took just over 10min
C did sets at 110 x 2 reps not quite 90%.
D managed 5 sets, 1:15,1:08,1:08,1:07,last one in 1:00
Mobility done
A. Up to 210#
B. 3:29 unbroken all sets
C. 440# x 6 sets
http://youtu.be/dpqqCFTI3ZI
D. All sets less than 1:01, finished in 16:15
So strong!!!!!
M&A done
A. failed at 145#, ugh
B. done but unsure of the time. around 9 mins
C. skipped today
D. done, all sets around 1:08
Mobility: Done
A. worked up to 190#
B. Worked at 185# today. Wrist was tender at 205#
C. All sets at 325#
D. On Rower 1:06, 1:13, 1:08, 1:11, 1:15, 1:09
Mobility done
A. Worked up to 170#, which is a PR. Felt real good today – no misses. Probably could have tried more, but I’ll save it for another day!
Planned on doing B through D after doing a partner 9/11 wod at my box. Not happening after that wod (hour long). Felt great during the wod though!
Awesome job Joe!!!
M&A plus some done
A: 40,50,60,70,75,80,85,87.5,90(m), 90(m)- although 4 kg underPR it’s the heaviest I hit since the Games Masters Qualifier. Should of had 90kg but developed a bad habit of my right foot not moving and my left foot goes to squat position which puts me on my right toe in the bottom of the squat
B: 5:44 RX (40-49)
C: 6×2@122.5kg
D: did Wod Wars Europe Qualifier
7 min AMRAP of
7 Burpees over the bar
7 Cleans 50kg
7rds+ 13 reps
Awesome work Corey!! That qualifier looks fun!
Haha thanks! Simple couplet with no reason to stop on. Fun was not one of the words I was thinking of.
A. #135/145/155/165/175/185/190/195/205f/205f
B. 3:35 rx
C. 6 x 2 @ 370#
D. 1:00/1:00/1:00/1:07/1:10/1:10 16:20 total time
A. 105 to 125 then failed 130#
B. 5:37 from the ground; I did the 50-54 weights as 155# is 5# under my C&J PR
C. 190#
D. 1:02/1:00/1:00/1:04/1:06/1:14 on rower…improvement from Aug 7th 🙂
Awesome job on part B! 🙂
Thanks Loretta!
Mobility completed
A)85#(2)/95(3)/105(3)115(2)
B)Completed class Hero wod “Bulger”
10 Rounds For Time
Run 150M
x7 C2BPU
x7 Front Squats @135#
X7 HSPU
40:08 HSPU disappeared about half way through. It has been a while since I have done so many HSPU.
C)235#(6) This was interesting to complete after the wod
D)Skipped. Nothing left in the tank.