September 18, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing the calves with a kettlebell handle.

Two sets of:
Hawaiian Squats x 5-7 reps per side
Wrist Stretch x 30 seconds

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks

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30 seconds of KB Swings (to eye level)

Gymnastic Skills & Drills
Three sets of:
Wall Climbs x 2 reps
Rest 90 seconds

Followed by …

5 minutes of practice to set up in a good handstand push-up position.

Followed by …

35-54:
Every 45 seconds, for 3 minutes, complete:
Kipping Hanstand Push-Ups x 6-8 reps

55+:
Every 60 seconds, for 3 minutes, complete:
Nose-to-Wall Handstand Hold x 30 seconds

*We are only practicing kipping handstand push-ups for the Open. If you have no intention in completing the Open then please substitute with strict handstand push-ups.*

Front Squat Progressions
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

“Advanced Cindy”
35-49:

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As many rounds and reps as possible in 20 minutes:
4 Bar Muscle-Ups
8 Pull-Ups
12 Push-Ups
16 Air Squats

50+:
As many rounds and reps as possible in 20 minutes:
4 Chest-to-Bar Pull-Ups
8 Chin-Over-The-Bar Pull-Ups
12 Push-Ups
16 Air Squats

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RICHARD BAGLEY
RICHARD BAGLEY
September 19, 2019 5:45 am

DMA
KHSPU E45s FOR 3 MIN = 6/7/7/6
FS = 95/135/185/225/255/275/275/275
ADV. CINDY = 5 RDS PLUS 2 BMU
QUESTION COACH…BMU WERE MOSTLY SINGLES W SOME DOUBLES…..THEY TOOK MOST TIME SHOULD I SCALE THE BMU NEXT TIME IF THIS WORKOUT SHOWS UP?

Marie Martensson
Marie Martensson
September 19, 2019 12:40 am

DMAW done
Gymnastics: Wall climbs done + EMOM sHSPU (I don’t intend to participate in the Open this year. I feel like I lost three to four weeks when we moved and I want to be able to do my best). Completed total 20 reps (6/6/4/4). I bit tired from the conference this week.
Front squats: built from 50 to 62 kg (81% of my 1-RM)
Advanced Cindy: I scaled to 1 BMU (difficult to string together in the garage). Completed 8 + 5 reps. Felt so slow today and had to take quite long rest.

lise demetrio
lise demetrio
September 18, 2019 7:55 pm

dyn/Mob. Love it all -done

GYMNASTICS SKILLS/DRILLS:
3S. WALL CLIMBS X2 RPS

5M IN HSPU -practice

35-54 :
4sets x 6rps

FRONT SQUAT PROGRESSIONS

W/U 95X3 RPS, 115X2RPS
125,130,135X 2 SETS, 140, 145 X 2 MORE SETS

‘ADVANCED CINDY’

RXD ( DID THE 35-49 VERSION -fro the challenge)

rxd 8 sets

last set only did 3 BMU ( failed so many times, fatigues) + 1 CSB
all else was fine

Note: still not recovered from surgery to my left thumb…

lise demetrio
lise demetrio
September 19, 2019 9:02 am
Reply to  Nichole DeHart

thank you Nicole!!!
stoked to be back 🙂

you are a huge reason why! <3

lise demetrio
lise demetrio
September 19, 2019 9:17 am
Reply to  Nichole DeHart

its true!
I miss your encouragement and great instructors ..xo

David Masso
David Masso
September 18, 2019 7:35 pm

DMaw done

Hspu 6 per round

Front squat
155, 155,155,175,175, 195, 195

Conditioning
8 rounds

Last 2 reds rip my hands. They still hurt! Had to modify bar mu w ring pull ups.

Laura MacDonald
Laura MacDonald
September 18, 2019 6:08 pm

Did Monday’s conditioning. Wallballs to 9 feet. Destroyed me. A bit ?. 7:48/8:20/9:00 ugh big drop off
Clean and jerk from yesterday 103/108/118/123 for last sets

Vivian Mao
Vivian Mao
September 18, 2019 2:10 pm

DMA done
A1. Wall climbs done
A2. Kipping hspu did 8/rd
B. Tempo FS to 160
C. 6+35. BMUs singles and slow but no fails

Kare Saunders
Kare Saunders
September 18, 2019 12:50 pm

did all warm ups.
HSPU went well done with 8 reps with plenty of rest after.
got up to 225# on final front squat
finished 9th full rd for WOD bar/pull/push/air
wow that was rough…..

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
September 18, 2019 12:01 pm

1. DM done
2. GSD done hspu all rounds by 6 reps
3. Front squat skip ( still have pain in my left tight)
4. Advanced Cindy
8 rounds( 5 rnd MU + 3 rnd CTB) my palms were burning

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
September 19, 2019 12:57 am
Reply to  Nichole DeHart

My doctor said that I should avoid big loads in squats and explosive jumping movements for 2 weeks

John Diotis
John Diotis
September 18, 2019 11:10 am

Hspu strict all 5 reps and last 30» 15reps
Frond 150kg
Cindy 14 rds

Dean Plummer
Dean Plummer
September 18, 2019 10:08 am

DMAWU completed
A1)Completed
A2)Completed
A3)x6(4)
B)115#/125/135/145/155/165(3)
C)11+1 Dang push ups get me everytime

Mercedes Watson
Mercedes Watson
September 18, 2019 9:11 am

A) Kipping hspu 6/6/6/8
B) Front squats: 85/95/105/115/125/135×3
C) Advanced Cindy: 6 + 34 (single ctb cause not proficient in stringing them)

Brigham Abbott
Brigham Abbott
September 18, 2019 8:18 am

Strict HSPU: 8,12,10,10.
9 rds in 19:43.

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 18, 2019 7:03 am

DMAWU) done
gymnastics) done (HSPU 8,8,8,8)
Front squat) 165#,185,195,205,215,220,220,220
Condo) 7 rds + 20 (went slow to protect hands then tore them anyway 🙁 )
Thanks for bar MU feedback – I’ll spend some time watching the vid and working drills, hopefully before next bar MU wod.

Andrea Moon
Andrea Moon
September 18, 2019 4:59 am

30 s hold nose to wall
Front squat 70,85,90,90,95,95,95,95
8 rounds plus 5 pull ups green band on both chest to bar and pull up. I changed to a wider grip so my shoulder would not hurt as much also it will work my last more I think
Have a great day

Andrea Moon
Andrea Moon
September 18, 2019 8:56 am
Reply to  Nichole DeHart

I have tear in rotator cuff

Andrea Moon
Andrea Moon
September 18, 2019 9:37 am
Reply to  Nichole DeHart

It is just a partial tear so I just do what I can. The wider grip with pull ups seems to not hurt as bad. Will that help build my lats?

Tom Ring
Tom Ring
September 18, 2019 3:57 am

A. 8/8/8/8
B. 155/175/195/210/195/175/155/135
215 was about it but wanted more time under tension so went backwards and worked on positioning
C. 10 rds plus 2 CTB hand started to rip Rd 9

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