Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Hamstring Floss x 12 pulses per side
Interval 2 – Single Leg Banded Good Mornings
x 30 seconds max reps per side
Interval 3 – Thoracic Rotation x 10 reps
A.
40-54
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65 lb.)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
2 rounds of:
12 Overhead Squats (95 / 65 lb.)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
2 rounds of:
14 Overhead Squats (95 / 65 lb.)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds
55+
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Overhead Squats (65 / 45 lb.)
10 Chin-over-Bar Pull-Ups*
From 3:00-6:00
2 rounds of:
12 Overhead Squats (65 / 45 lb.)
12 Chin-over-Bar Pull-Ups*
From 6:00-9:00
2 rounds of:
14 Overhead Squats (65 / 45 lb.)
14 Chin-over-Bar Pull-Ups*
Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do Jumping Chest-to-Bar Pull-Ups
B.
Three sets of:
Single-Arm DB Press x 5-6 reps per arm
Rest 60 seconds
Weighted Strict Supinated Chest to Bar Pull-Up x 2-3 reps
Rest 60 seconds
L-Sit Hold x 45 seconds
Rest 45 seconds
Mob done
A. 87 reps. (2014-83) (2015-124) One shy of next round, tried some butterfly ctb but slow and had no reps. may be better off with all kipping.
Then did Hero wod Josh 8:19
DMA Done
A. 192 (+16, went too fast though 14, had 30 seconds left at the end of the round. Heart rate was very high at the beginning of the 16 round, cost me )
B. Done 40#s, 25, Accumulated 45secs
A) So frustrated with this one! Last year I only got 66 reps but finally made it beyond 3 min, Today only 67 reps. I think was overly relaxed with my approach today…my OHS certainly felt stronger than last year. I decided to break my c2B up early to hopefully save my shoulders a bit for the OHS. I’d like to redo this again with a little more urgency.
B) Used 26# KB for single arm presses x 6; supinated C2B up to #15; L-sit :40/:25-:10/:30-:10
Mobility done
82 today (2015 score 126) not frustrated just need to get better at pull ups. OHS actually looked good and felt smooth. CTB has been a goat of mine for years.
40lbs for presses “felt light”
26lb KB for CTB dead hang
L-sits done on rings and broken up in 10-20 second sets
Full effort full victory
Mob done
170 – OHS not a problem, just fatigued on the C2B. (2014 score was 143).
B. Presses at 50, 25# weighted vest for C2B, GHDSU 3×15
Great Job!
Mob done
A. 142. About 100 less than I expected. I could list my excuses, but they’d be just that…
B. Skipped to do class wod: 15.2, 86 reps, 10 better than last year. Learning to kip the HSPU helped quite a bit.
Mobility: Complete
A. 139. Scored 196 in the open. Extremely disappointed in this and still trying to figure out what the heck happened.
B. Complete. Single arm DB Press @ 50# (heaviest I had access to), supinated pull-ups @ 50#
All activation and mobility done!
15.2. 189 reps! So… Last year I got 121. I was very happy with this jump.
All OHS unbroken 10, 12 UB on CTB then broke them into 5s pretty much for 14 and into 16. Most improved on the OHS because last year I couldn’t snatch and had to clean then press. So much better this year.
B. Done. With 25 # fb and 14# wall ball on CTB supinate do pull ups. 45 second L sits on the floor.
Awesome improvement! Great job!
Wow Tracey!! Awesome work!!
A. Worked up to a heavy single Back Squat 375 then 3 reps 300/300/305/315 80-85% off of todays single
B. This is NOT in my wheelhouse! Lol. Did kipping pull-ups and got 128 reps ?
Al & Cheryl killed it though so hats off to them!
C. Done
Totally a short guy workout…short ROM is really key on this, sucks for us…good job
A. 130, 3 rep improvement. I was hoping for more. Really need to work on c2b as a skill and develop consistency.
B. KB presses@1.5×6, c2b x3@10,20,25#, L-sit :25/:10/:10, knee raise X :45×2
Mobility done.
A. 132. Tied last year. Kind of a let down. Wasn’t anywhere near where I can go endurance wise, just really need to work on better C2B. OHS felt easier though….
B. 35# press, 20 C2B, l-sit
A. 242 reps- 6 less reps than last year- legs did not feel fresh- C2B not smooth
B. Done w 40 on press then 35 on c2b and subbed 15 GHDs for l sit
Mob done
A. 263 reps (PR. 2 more than 2015, 22 more than 2014.)
B. Done. 25# on left arm, 30# on right arm. 20# strict chest to bar. 45 secs/35-10 secs/35-10 secs.
Still trying to decide if it’s better to keep going unbroken on c2bs as long as they are feeling smooth and rhythmic or better to break them up earlier??? Today I went unbroken all through the 10s, 12s, and halfway through the 14s. All ohs were unbroken except the first set of 18.
With your skill level it probably didnt hurt to go unbroken the first 7 minutes. Was great watching you and Al crush this one.
Great job Cheryl!
Thanks Teesh! Nice PR for you too!
Nice Job Cheryl!
A. 205 (7 more than 2015 Open)
B. Done
Mobility Done-
4o Rep PR!!!!
This WOD was my struggle for 2 years in a row…
10 UB OHS
3 C2B then singles
10 UB OHS
Single C2B
12 UB OHS
single C2B
7OHS the 5
last 2 C2B singles
Done-#35
L-st 15 Seconds
X3
Great work Cheryl!!
Thank You Nichole
A. Made up EMOM 15 Jerks : 215# across
B. Made up 5,3,1. 5,3,1 waves Back Sq last set 335# (Only able to hit 4 at 300, quite a grind…)
C. 195 (180 /176 2015/2014)
Nice Matt!!
mobility then worked up to a kinda heavy OHS
A. 198 3 rep better shoulda had 200+ Complete shit show on C2B could not find sync until the 14s, OHS much better then last year
B. Did some accessory work GHD Bent Row and LSits
Going workout with class tonight then take weekend off
A. 267 in 55+ division
B. Done. 55lb db, added 3 rounds of pistols 8/leg
133 – last years open 86. Pretty excited. Thanks for the great programming
Great improvement!!
A. 130 +11 from last year (definitely feeling the past few days and dont feel like my shoulders were recovered from wednesday as pullups felt tougher than they should have, but squats felt strong
b. just db presses and l sit holds