Workout of the Day
A.
Build to a 345/225 lb Deadlift in 3-4 sets.
B.
For time of:
7 Deadlifts (345/225 lbs)
7 Muscle-Ups
3 Deadlifts
7 Muscle-Ups (Ladies – 5 reps)
2 Deadlifts
7 Muscle-Ups (Ladies – 3 reps)
21 Wall Ball Shots
21 Toes to Bar
15 Wall Ball Shots
15 Toes to Bar
15 Burpee Box Jumps (24″/20″)
C.
Spend 15 minutes of focused mobility work on any known problem areas.
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A. Done
B. 10:20
DL unbroken, MU 7,3-2-1-1,2-1-1-1-1-1, WB unbroken, TTB 7-7-7,5-5-5 these were terrible today, BBJ all out.
C. Done
A. did 5 sets, playing it a bit safe after the back tweak a few weeks ago. Felt good!
B. 9:52. Deads unbroken, MU were pretty broken. Wallballs unbroken, and T2B in 3 sets each time.
C. Spent some time on the shoulders.
A) 345 in 4 jumps.
B) 10:12. Missed 3 muscle ups. Broken sets on 2nd and 3rd
Burpee box jumps at end were fun !
C) shoulder and hamstrings always!
A. Close to my max…
B. 14:40
DL – 1,1,1,1,1,1,1,/1,1,1/1,1
MU – UB/UB/4,3
WB – UB
T2B – 15,6/9,5,1
BBJ – “smooth”
CJ – The heavy deadlifts really took a toll. any tips to make up time?
A
Done
B
12:38
Felt sluggish as well, and for some reason the wallballs was hard,kept getting air-balls (noreps).
DL UB
MU: 7,4+3,4+3
WB: bits and pices
T2B UB
C
Done
Joining Christian in the plan of a good comeback tomorrow!
A.
Complete
B.
10:16
Felt very sluggish today. Didnt really feel warmed up till I got to wall ball. I need to break more of a sweat before jumping into a WOD like this.
Deadlifts unbroken
Muscle-Ups unbroken/3-1-1-1-1/singles (I’m usually much better than that here)
Wallball 12-9/unbroken
T2B 11-10/10-5 (felt tougher today than usual)
Burpee BJ smooth and steady jumping over box
Felt blahh today. Ready to come back hard tomorrow.
A. Worked up to a couple of sets at 365… Hoping 345 would feel lighter 🙂
B. 7:53
Felt good. Muscle ups had to be broken up after the first set. Toes to bar were broken into 7’s from the beginning. Everything else unbroken. Those dead lifts are going to take a toll at the beginning.
A.Done!
B. 8:57
Deadlifts: unbroken each round. Felt a lot heavier on round 2 and 3 when my pulse was higher. But I did better than I expected!
Muscle-ups: 5+2, 2+1+1+1, 2+1. Felt good!! I have found a much better rythm and swing/kip now!
Wallballs: 16+5, 12+3.
Toes-to-bar: 15+6, 11+4. Got a little tired in my grip and in the hipflexors.
Burpee-box-jump: 15!
Finished with some hang cleans with 60kg (since I didn’t try that last week). Felt heavy, but ok! Did singles.
C. I am off to my “gymnastics-place/gym” now for a long stretch!!
Thanks for today!