Gymnastic Skills & Drills
Two sets of:
Wall Facing Split Handstand Hold x 45 seconds
Rest as needed
followed by …
Four sets of:
Wall Climb Plus Handstand Walk x 3 reps
60+: No handstand walk
Rest as needed
A.
Every 2 minutes, for 12 minutes, complete:
Power Snatch + Mid-Thigh Snatch + Snatch
Build to a heavy in the complex
B.
I.
For time:
1000 Meter Row
Rest exactly 5 minutes, and then…
II.
For time:
Run 400 Meters
15 Ground to Overheads
Run 400 Meters
40-49: 185/125 lbs
50-54: 155/115 lbs
55+:
135/95 lbs
Rest exactly 5 minutes, and then…
III.
For time:
Run 800 Meters
60 Chest-to-Bar Pull-Ups
Run 800 Meters
60+: 60 Chin-over-the-Bar Pull-Ups
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did a competition with Tracy today..
At home. No gymnastics today.
Bench Press up to 205#. Didn’t want to go further to save shoulder.
A. Snatch complex – 75/80/85/85/90/95#.
B. No rower. 1 mile run 5:56.
C. 15 GTO @ 115 2:05. No run.
D. 30 C2B plus 30 GHD. NFT.
10K Run Sunday.
A.135# stayed light have a good thigh bruise.
B.1. 3:40
2. 6:35 felt good
3. 13:40 runs were slow.
Finally done with wodapalooza qualifiers. I have a oly comp I am doing next weekend for fun. Then I’m putting my head down and training harder than ever. There is only one goal and that is making it back to the CrossFit Games. Good luck to everyone.
Love this goal Jeff.
Nice work on the qualifiers!
Thanks Dan
A- 50kg-60kg-70kg-80kg-85kg-85kg
B-
I-2miles assault bike 4min
II-7’48”
III- 19’28” ?
Gymnastics done
A. 85-95-105-115-125-135#
B1. 3:56
B2. 4:37. Knee was cranky today so subbed running with rowing and 50# alternating DB snatch.
B3. 10:51. Subbed running with rowing.
Did the gymnastic stuff
A. 65/75/85/95/95/95- all power tried to stay on heels
B1 1000m 3:35
B2. bike 30 cals/ 15 single arm DB snatches at 80lbs/ 30 cals bike- 5:08
B3 55 cals/60 c2b/50 cals (pedal really fell off)- 12:16
A. 95,115,135,145,155,160 but missed the hang and the regular snatch so dropped back down to 135.
B. 1000m row 3:37 a 13s PR
Rest 5min
Run 400m
15 G2OH 185#
Run 400m
9:30 my runs are super slow and got interrupted but my kids 2x.
Didn’t do the rest really need to concentrate on my running. The ground to overhead felt really good.
Gonna do the WOD from yesterday tomorrow
Nice job Tom!!!!!!
Partner Comp Today!
Just RX Division!
Came in 4th!
Only 3 points away!
Have a great Saturday!
gymnastics 2s wall facing split I love these ..Im not god at them but I need them 4s wall climb+h/s walks: this wasa huge challenge.. I couldnt get off that wall .. towards the last set I manage to get three handsteps away but it wasa battle and only on one set. I deff. need more work with this I LOVE/hate this one ..LOL seriosly I need to do this more.. Coach Travis makes this looks so darn east and then I tried and discovered I had T-rex hands LOL A) 85 lbs x6sets 9stayed with the same load bc… Read more »
Gymnastics Done
A) 75 85 95 105 115 120
B) 1, 3:57 B2) 9:23 B3) 15:47
What’s a decent Assault bike calorie sub for the 800m run, knee is being stubborn.
B1. 4:03.5
B2. 7:15 – I did 20 power cleans at 125# as can’t go overhead
B3. 12:03 – did 15 strict ring rows w feet on box and 15 v-ups instead of C2B
Legs were really dead; feeling lunges I did Thursday. Good hard metcons!
that was good!! great job!!!
Was really feeling last nights work out this morning.
B1. 4:07
B2. 8:41 155 felt heavy today.
B3. 16:47 Very slow on C2B, somewhere around 6min. Done in sets of 5, even the first set. Normally the first set would be 15 to 20, just had no strength today.
A. 75/75/95/95/95/95 Didn’t even try to go heavy.
No gymnastics skills today.
Will do HS work later
Partner workout:
0-10 min share 50 power cleans@120 lots of rest in this section!
10-20 50 pull-ups/50 bar facing burpee/50 pull-ups. Again lots of rest–my fav section
20-30 50 left arm kb snatch 100 box jump overs 50 right arm kb snatch. This section was slowest, likely because I still have to step done every time
Fun times with a big group
Are we to release the bar between the snatch complex?? Or reset everyone??
Sorry Tom for responding this so late! For a weightlifting session, you can always reset unless it is specified.