Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
10 Alternating Cossack Squats
30 Second Jump-Rope
Rest as needed
A.
35-54:
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
55+:
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups to 5″ riser
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups to 5″ riser
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups to 5″ riser
Note reps achieved for each set.
B.
35-54:
For max reps:
3 Minutes of Double-Unders
55+:
For max reps:
2 Minutes of Double-Unders
C.
“Sage at 20”
20-Minute Work Capacity Test
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees Over the Barbell
35-49: 135/95 lbs
50-54: 105/75 lbs
55+: 85/55 lbs
Did Sunday – DMA done. A) I don’t have handstand push-ups so I just practiced doing handstands and managed to do 7 reps to a riser but I think it was a little over 5 inches. Used a 45# plate which I measured and was around 3.75″ and then added an ab mat which put it over 5″. I will post a video of the successful strict handstand push-up attempts but I think I need to find something lower next time because it hardly looks like my arms are moving, but at least it’s a start! B) 100 double unders… Read more »
DT with 45 kg. Time 14’48”.
Happy.
Need to work on the shoulder to overhead
A. Strict hspu: 20(11/5/4), 10 (5/3/2), 6 (3/2/1) in total 36 reps
B. 240 DU (50+50+50+42-30-18)
C. 3rounds rx with 95lbs, oh this was a hard wod to start with as cardio after the sickness. Had to rest 2min after two rounds and was close to stop there but then did a last round done at time of 19:38 then did not start round four. Broke the thrusters into sets of 6,5,5,4 and the pullups in 13,7.
I have been working on handstand kick up. Still not that good. So i so my handstand with legs on box. What else can i do to practise handstands? Thank you
DMA
A. SHSPU RX= 8/3/3
B. DU IN 3:00 = 165
C. 2 RDS RX……..135 THRUSTERS DESTROYED ME…….NEVER THOUGHT A GYMNASTICS MOVEMENT WOULD BE MY BEST PART OF A WOD……..
DMA – done
From earlier this week. 1RM Jerk
75 – 95 – 115 – 125 – 135 – 145 – 150 – 155 – 160 F!
A. SHSPU’s Density Test
37 – 26 – 15
B. DU’s Max R’s in 2:00
129 (Need to work on relaxing shoulders!)
C. Class was too big to do this workout today. Joined in with class and did WOD.
Impressive on the sHSPUs Barry!
Thanks Marc! Probably one of my favourite gymnastics skills.
Definitely not a good day;
A: Strict HSPU = 16 (8,5,3)
B: DUBS: 140
C: 2 rounds, #105 thrusters ( rested 2 min after first round and 1-1/2 min at end. Just exhausted today)
That’s why I’m here.. my cardio has always been my weakness. Trying to improve. Wish I could say the heat and humidity of Florida is getting to me but its just a small factor. Bring it on Monday!
A.) 39 (19/12/8)
B.)166. I absolutely suck at DU’s!
C.)5 Rds + 2 reps. Broke up the thrusters in 10/5/5.
A: 13 (6/4/3)
B: 184
C: 2+53 @ 95#
Feel really banged up after this week!
Pretty happy with my handstand push ups and DU! 7/5/4 for strict HSPU and 222 DU. Decided to try and do as many as I could in a row and then break them up after that so I got to 120 and then did sets of 10-30 until the time was up.
A. Shspu 18/9/6
Tried dubs but knee didn’t like it
3×20 death march with 25’s love these , good strength for my knee
Did one of the 500 m time test got 1:52 way off of my PR of 1:39 legs and lungs died on the last 250
Then one of our members fell off a bar and injured both wrists so I was attending to her and really did not want to do anything else after that .
Saturday class with hubby:
Partner WOD:
4 rounds, 1 min rest between:
200m farmer’s carry 53s
40 wall ball – team style, switch every rep 20# wb
200m run
40 OHWL 35 db
Our time: 29:46. Just felt good to do some work today.
HSW practice afterwards. In practicing trying to walk, I find myself improving my hs hold more often than my walk! ? Baby steps, I guess. 🙂
Saw my sports chiro afterwards for a long overdue adjustment/treatment. I feel AMAZING. 🙂
Nice job !
Thanks, Erin!
Usually spend weekends away from the gym.
A. 8/2/2 that was disappointing. Haven’t done strict HSPU since the Open.
B. 202. Haven’t been working in these much either.
C. 3 and 30 @ #75. First time in a long time I was happy to be 50+. Hats off to the 49 and unders.
Saturdays are my long fun partner wods with my class
800m run with partner
21*15*9 each of
Burpees
Pullups
Bike cals
Wall balls
TTB
45 total snatch @65#
800m run
35:55
Then 3min max du’s
222 kept tripping and my forearms were shot from the pullups and ttb. Wanted 250 🙁
DMA @ warm-up done
A – 55+ version to 5” riser: 19-11-7 = 37
B – 107 (3 mins) DUs were on vacation today ?
C – 55+ version w/ 55#: 3+23
Thrusters in sets of 5 (except did first round 10-5-5), PUs in sets of 3s, 2s and fast singles (definitely a HUGE weakness), burpees (lateral) UB and at a steady pace. Fast transitions with a little rest between rounds.
DUs on vacation…?
A. 17+8+4=29
B. 175+66=241
C. 4 Rounds Flat with 2 Sec to spare. That was an experience
I don’t have handstand push ups yet know Nd of afraid of being upside down but worked from box with 5” riser 20, 10, 5 Also bad knees so I don’t do double unders ? ugh but did singles list count?. Anyway for 64 yrs old I still try hard. 55lb blue red band and stepped over bar 160 reps. Wow was that hard. Have a great Sunday everyone. Love sundays a day of rest and living life and loving GOD ?
You’re killing it! Keep up the good work!
Thank you for the encouragement!
A day behind
A. Jerk to 185#. Missed 190 x1. Prior PR 175
B. Emom done
C. WB/row wod in 10:18. First two sets of WBs UB then 18/12. Used 16# WB
D. Done
A. 11/4/3 = 18
Got a set of 8 in the first Rd
B. Did weighted singles instead arch hurt after DU’s Tuesday
261=100/50/50/51
C. That sucked in the humidity 2+31 short sets of thrusters 10&10 for pull ups steady burpees bar facing
60/5’9”/165
Warm up and mobility – done
A. sHSPU
14 + 10 + 7 = 31
B. 35 doubles; a major accomplishment!
C. 2+ 33
Humidity bad this morning. Definitely could tell I hadn’t done thrusters since the AGOQ.