Workout of the Day
Mobility and Activation
Three sets of:
Band Distracted Samson Stretch x 30 seconds per side
Russian Baby Makers x 8 reps
Bird Dogs
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x 10 reps
A.
Every 2 minutes, for 15 minutes, complete:
Power Clean x 1 + Full Clean x 1
B.
Every 2 minutes, for 12 minutes, complete:
Front Squat x 5 reps @ 20X1
*Build in load each set
C.
Three rounds for time:
Unbroken Double Unders x 30 reps
Unbroken Wallballs x 30 reps
Unbroken Pull-Ups x 15 reps
40-54:
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20 lbs to a 10′ target/14 lbs to a 9′ target
55+: 20 lbs to a 9′ target/10 lbs to a 9′ target
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Mobility Done,113,133,138,143
A. 103, 113, 123, 133 (did all x2)
B. 93,103,113, 133, 138,143
C. 17:23 ( took a little more rest to hit all 30 in a row)
***First 2rds unbroken, 3rd round wb broke 14/16***
If i tripped in DBU I started over to complete all 30. Did not have any trouble with PU, but 30 WB was a challenge for me at 5ft. 😉 tall, And first time i have ever done 30 in a row. My coach “B” made me dig in and perform it that way. Appreciate the confidence he has in me.
A. Up to 245
B. Up to 245
C. 8:57 All unbroken except on WB’s had to “pause” and hold onto the ball to catch my breath. Not sure if that is considered unbroken or if you can’t stop moving at all.
Mobility Done
A. 135/185/205 x 2/215 x 2 (Failed Full Clean once)/225
B. 155/185/205/215 x 3 Built load too fast.
C. 10:40
DU all unbroken
WB 30 – 15/15 – 10/10/10 (Suffered)
PU all unbroken
Mobility/Activation – Done
A. 125-135-145-155-165-170-175-180#
B. 125-135-145-155-165-175#
C. 6:17 Rx+ (Unbroken; used 16# ball – 3rd set of WBs were challenging!)
Good job Cheryl. Super fast on C!
Thanks Teesh! You too! You keep getting stronger! Keep it up!
F 55+
A: 75,85,85,95, 105,115,115
B: 85,85,105,105,115,115
C 10:05
1st round UB DUs, UB WB, 5/5/5 pull-ups
2nd round UB DU, UB WB, 5/5/5 pull ups
3rd round UB Du, UB WB, 10/5 pull ups
A. Got weird. 175# PC failed the hit the full at 175#, then failed 180# PC and hit the 180# full
B. Up to 170#
C. Basket case here. Was mentally ready all day for this then some personal poop happened mid training 8:39 broke the wall balls round 2 at 23 the pull ups round 2 at 12….pretty frustrated with myself. : / spent a lot of time contemplating my next move.
A. 135/185/215/225/235/245/255(PC, Failed on clean)/265(Fail,Fail).
B. 185/215/225/235/245/255×4/225
C. 7:33 (1&2 UB/3 – DU-UB, WB-20/5/5, PU-UB)
A-Up to 235
B-Up to 245 (PC PR +#10)
Delay 1:15 went to watch son play BB
C-7:26 1&2 UB, 3-30DU, 18/12 WB, 8/7 PU
Lower back very tight to start after delay
Nice work Joe!
A. 95/105/115/125/135/145/155/165 (missed Pwr Cln first attempt, but got it + Full Clean)
B. 95/105/115/125/135/155 Felt strong in last set. Probably could have started at 105)
C. 8:37 UB RX (last set of PU was a challenge from 11-15, arms were done).
Gymnastics session with MC. We did gymnastics drilling (T2B, HSPU, Pistols, butterfly PU, Bar MUs.) and …
B. 85/95/105/115/120/130
C. 15:26 including 5 pullup breaks (because I could not do them UB). They were penalized with 5 :20 HS holds.
Mobility done
Jumped in with the class didn’t want to pass up a hero workout, did “Klepto”
4 RFT of
27 box jumps
20 Burpess
11 squat cleans @ 145
Time 20:06
THE 1st round of the 3RFT WENT WELL–WBs were close however. THE 2nd Set of Pull Ups (wood bar though rings in the wind- making much harder) took me 12, 12,11, 11, 9, 10 from 6:something till past 20:00 plus.
Rd 3: 24:00 – 30:00 (self-proclaimed cap- Gotta go to work! ((-; )where my 1st try of pull ups again was 12 finishing right at 30:01. ARGH!
A. 125, 150, 170, 185, 195, 200, 205, 206
B. 115, 125, 135, 145, 156, 166
Had to Start with lower volumes today due to major tightness.
thanks for the WOD
A. 135,155,165,175,185,195,205,215multiple fails before cleaning for a single
B. Up to 225
C. 9:50 only DU and PU unbroken
Felt great yesterday. Today was a struggle. Weights on cleans and FS felt heavy.
Mobility plus extra
A. Worked up to 140#. Happy as this is the most I have cleaned in a long while!
B. Worked up to 140# for 4. Tried again after few minutes rest or 5 reps at that weight, but my back wasn’t going to let me stay upright. It’s feeling good right now, really trying to keep myself healthy.
C. 6:14 RX/UB. Rested after the wall-balls each round to get the pull-ups in but in retrospect, I could have jumped right into it. Note to self. Fun day!
Great job Wells!
Awesome work!!!
Mob and Act done
A. 85, 105, 115, 125, 135, 140
B. 85, 95, 100, 105, 110, 110 – I found it tough to maintain the tempo any heavier and explode up.
C. Double unders and pull ups unbroken. Wall balls UB first round only. 9:08
Just a note Elissa – it doesn’t have to look like you are exploding up, just that your intention is speed out of the bottom.
Ok, thanks. Maybe I was taking it too literal. 🙂
A. 155-215, 230fail
B. 185/205/210/210/210/215
C. 9:20 1st rd UB, only dubs UB after that
Mobility done
A and B ) I did the snatches from yesterday
C) 7’56” RX / unbroken
After some days of sleep therapy 🙂 …I recovered and I am back on track
Let’s goooo
Mobility completed
A. To 145
B. To 145
C. 10:50- wallballs- sloooow but kept going- omg-
A) worked up to 140
B) worked up to 145
C) 14:51… So I have serious issues w/du’s.. Just can not get them! Did 20 UB+10, wb UB (dropped ball at 18 on 3rd set had to start over- 30 sucks!), pu’s UB.
A. Worked up to #275
B. Worked up to #285
C. 9:00 RX