Workout of the Day
A.
40-54
Three sets of:
Muscle-Ups x 2-6 reps unbroken*
Handstand Walk x 25 meters**
Alternating Pistols x 12 reps (6 reps per leg)
55+
Three sets of:
Muscle-Ups x 2-6 reps unbroken*
Handstand Walk x 25 meters**
Box Squats
x 6 reps per leg
*If you don’t have muscle-ups then complete jumping muscle-ups x 5 reps (adjust the ring height so that you are able to stabilize yourself on the rings. Some of you will need to keep your feet on the ground for the jump and turn over on the muscle up to make sure you can stabilize the rings).
**Use assistance to accumulate the meters.
B.
For time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wallball Shots
50 Burpees
50 Double Unders
40-59
24″/20″
KB Swings: 53/35 lbs
Push Press: 45/33 lbs
Wall Ball: 20/14 lbs to a 10″ target
60+
24″/20″; box step ups are allowed
KB Swings: 53/35 lbs
Push Press: 45/30 lbs
Wall Ball: 20/10 lbs to a 9″ target
*For your pleasure, an oldie but goodie.
B. 27:36 sub v up w/ wb for KTE
A. Done-3-2-2
B. 27:11
A: Done, 3-4-3 on the MUs. Handstand walks went well.
B: 24:48 (set out to break my 23:07 PR but fell behind at WBs and Burpees, I feel well conditioned but this 3rd day of training was rough)
A. 10:02. HSW are brutal. MUs at 6-4-4.
B. 35:47 of Bar Facing Burpees
305 reps.
Did the Saturday workout today (Sunday):
A. Done. Did 2 unbroken muscle ups for the first time – these are coming along!
B. 29:16
A. Done. Surprised myself that i did the jumping MU!
B. 31:30 Felt great until the back extensions…came off those and legs gave out. The rest was rough!
A. Done minus pistols. Worked on strict MU and got my first one. So hard!
B. Coached all morning – did group wod before my classes did.
With partner: 100 wall balls – row 500m, 100 S2OH – row 500m, 100 sit ups – row 500m, 40 tire flips.
Then rested one minute and started filthy 50. Got through 23 wall balls before I had to open doors for classes. Great training day!
Congratulations Elissa!
Thanks! It was so incredibly hard for me. I want to work on it more!! 🙂
Fabulous!!!!!! So strong!!!!
So day after week 2 of shots…. And no bad reaction…. So I wanted to try some squats…. Cleared it with doc and did this:
6 rounds of 8 reps at 60%-70%
1) 225 2)235 3) 245 4)255 5)265 6)275
That’s all she wrote….
A. Tried after B, did 1 MU and had enough.
B. 32:06 with regular pull-ups. Shoulders still fatigued from class wod on Thursday of OH squats, made all shoulder movements quit slow. Was surprised I did DUs UB with shoulders so tired, must be getting a little more efficient with them.
Yay for unbroken DU!
A. 3 x 2 muscle ups (1’s); HS Walk none around to help very little; pistol complete
B. 29:36 whew! (28″ jump on wall outside)
Did some M and a.
MU 6,4,3 hsw was a struggle today not like it’s not every other day. Pistol progression with holding rig.
Did fifty in 26:56
A. Done. Pistol mods.
B. No room for Filthy 50. Did 100 dubs, 1000m row, 1 mile run 12:16
C. Pinch grip plate carries, planks, gripper work.
Box WOD in preparation of Cascade Classic
Every 2 min for 10 min 5 sets
Airdyne 10 cal
10 Full hang snatch #95
Rest 5 min
Run 600 m
50 wall balls
20 c&j 135
150 DU
12min
There will be a bunch of Invictus athletes at Cascade along with Cj – keep an eye out for them!
A. Complete, went 2,3,5 on muscle ups
B. 31:29 rx, unbroken on the dubs. Brutal chipper. Fun though!
A. MU’s x 4 / HSW 20 ‘ at a time :), Pistols done UB
B. 24:22 not my best effort, but happy with pushing thru it.
A. Only did pistols and lots of other mobility. My shoulders felt too fatigued for MU’s today and my wrist is not good yet for HS walks.
B. 22:19 Rx (2:23 off my best time for Filthy 50 a couple years ago but it’s done!)
A) did 6 unbroken MU, Got about 10 meters on the first HSW, then was getting roughly 5 meters off there after (the third round I had to do handstand holds as the gym starting filling up). Pistols … I suck at these. did single leg candlesticks (at least I think that is what it is called)
B) 29:57
“If it were easy, everyone could do it”
Did a morning session at my box first to get some communal energy.
A) 10min emom, 1 power snatch+3 behind the neck push press
65kg first 5rds, then 67.5, last rd 70kg.
B) 5-4-3-2-1 65kg power snatch, high box jumps (3x15kg plates)
C) 6min emom, 10 burpee over bar, 10 t2b: 4+10
Then in the afternoon Filthy Fifty (26:43). Spent to much time on k2e and burpees. Skipped A.
hahah – communal energy. I’ve been looking for something to explain that feeling. Perfect!