A.
Every minute, on the minute, for 10 minutes:
Muscle-Ups x 2-4 reps
55+
Every minute, on the minute, for 10 minutes:
Muscle-Up x 1-2 reps
*If you don’t have muscle-ups, then do jumping muscle-ups.
B.
Every 2 minutes, for 10 minutes, complete:
Snatch @ 75-90% of 1-RM
I want to see consistency here in your lifts. Focus on good footwork and mechanics over the course of the 5 sets.
C.
Every 2 minutes, for 10 minutes, complete:
Clean & Jerk @ 75-90% of 1-RM
Same thing here, I want to see consistency in your lifts. Focus on good footwork and mechanics over the course of the 5 sets.
D.
For time:
Row 50 calories
Thrusters x 40 reps
Burpees over the Barbell x 30 reps
40-54:
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95/65 lbs
55+:
75/55 lbs
A- MU EMOM felt good.
B – power snatch to 145. Ran out of time
C – did team Saturday workout at box. Teams of 3 – 20 min AMRAP: 15 barbell jump squats, 10 KB snatch to overhead lunge (53#), 5 burpee box jump overs (24″). Quad burner.
A. MU’s EMOM 1 each minute – felt good today; able to get high up on the rings after the turnover.
B. Snatches 95/100/105/115/115
C. Clean and Jerk 120/125/135/145/145
D. Not sure about the time. Apparently clock wasn’t set to just run – 10:10 ?? Broke up the Thrusters into 15/10/10/5. Burpees felt ok but have been working on rowing and burpees last couple of weeks and it has paid off.
Ok so it’s been a bit of a disaster for me the past few weeks. Sick with stomach bug, then headcold, work was super taxing… and then… my shoulders were killing me. So I finally gave in and took about two weeks and backed off. Saturday and Sunday I trained. So…I did Saturdays workout today (Sunday) and I did the sled workout yesterday. That was fun. 🙂 A. did mobility for shoulders rather than MU- still resting shoulders. B Front squats- started at 145 and worked up to 155. C. 125# D. 8:29 RX I broke the thrusters up into… Read more »
That sounds awful. Welcome back! And great job on D!
A: MU transition practice then 10×2 (no false grip)
Mixed in yesterday’s back squats. Could only get 4 sessions in this week
3×3 @ 265#
3×2 @ 295#
B: 125# with focus on mechanics and consistency
C: 155# same as B
D: 8:05 2:30/breather/ 5:30/8:05
Today was a good day, westside L.A.
A. 2 across mostly strict (tiny hip/kip) having shoulder issues so I tend to pull really early lately, really need some coaching on this
B. 155/165 added pause at knee to slow down 1st pull
C. 215 kept it light
D 6:43 @95 did bar over not bar facing not sure if I did it right please advise
A) Wasn’t able to get to rings today
B) Not a good snatch day 63-73-73-78-78
C) P Cleans and Jerks felt good today (63-83) 93-103-103-108-108
D) 10:40
Heading back to states for a couple days so probably last workout for a week.
Did Athlete Games Qualifier #2 as a warm up
21/9; 15/6; 9/3
Pull ups G2OH 60kg
2:41
Hands and shoulders sore after that so MUs didn’t happen
B: 65, 70, 75kgx3
C: 87.5, 95, 100, 105kgx2
Skipped D due to time. Maybe later on today.
A. 4×10
B. up to 195
C. up to 225
D. 6:48
Wow your wod time was fast!!
I finished the row in about 2:30 ish- I am short – so I am efficient at thrusters and burpees- I cruised the thrusters slowly- focused on breathing- then tried to freak out on the burpees and really motor through them.
I’m short also and I thought I’m efficient at thuster & burbees also ?
20 first reps of thusters went fine and then my legs and shoulders were on fire
That is because Al is a stud!
Took a rest day today. Going to do B & C tomorrow.
A. done 10X4
B. up to 180 (90%)
C. Up to 230(95%)
D. 8:34
http://youtu.be/ZHURCVPhCiw
http://youtu.be/YkrPWQkmy-U
http://youtu.be/8CD2xwp6ZJo
Nicole, here r 3 videos, one of muscle up peekaboos and another showing a failed kip and a successful semi-strict muscle up. The last one is from today’s A. portion. Hopefully u have good advice for fixing my swing.
A. Done. 3 each minute.
B. 120-125-130-135-140# (left knee a bit sore today)
C. 150-160-170-175-180#
D. 7:21 (3:05 on row, 28/7/5 on thrusters)
28 thuster at first set, awesome! Good job!
You think that big set helped or hurt you? I cycled with 10’s with limited rest to keep heart rate in check for UB burpee finish
I had done a similar workout a month ago and wanted to see if I could push past 25 reps on thrusters unbroken! I kept my heart rate in check by keeping the thrusters at a moderate tempo, they weren’t breakneck speed. The burpees were unbroken and probably should have pushed the pace on them earlier than the last 15 reps! I don’t think I would have saved more time by breaking the thrusters up.
Thanks for the feedback that really helps, I don’t think like that, I really should
A. 3 Jumping MU each min.
B. Did 165 Snatch pulls and 235 Clean pulls
C. 9:31 Stoked I got trough all 40 thrusters with the wrist pain. Just had go drop the bar often. 10, 6, 4, 4, 3, 4, 5, 4. Cheryl was killing it next to me with like 28 unbroken to start off….
A. Skipped. Thought I would do them after but ran out of time.
B 93/98/100/103/110
C 105/115/120/123/135
D. 9:15
Out of town all next week on business and don’t know if I will get an invictus workout in until Friday. Sad face.
Did the class wod first today.
A. for 12 min, 1,1,1,1,1,2,2,2,2,2,2,2 all strict, swinging hurts my shoulder.
B. All rounds done at 70%
C. Skipped, did heavy hang power cleans in class.
D. Skipped for class wod.
Competed in a local Christmas competition today and finished 5th out of 17 teams. I had a blast and learned a lot about 4 people teams. If anybody ever wonders if this programming works I can honestly tell you it does without a doubt. As the oldest competitor and one of the smallest there today I was going toe to toe with most of the athletes there competing. Thank you Nichole for all that you do to prepare us.
Fantastic work Dean!!!! Congrats!
A. Skipped; thought I might do it at the end but shoulders too tired; maybe tomorrow
B. Snatch: 115/120/125/130/135/141# (1# PR!!)
C. 140/145/150/155/160#
D. 8:42 Rx
Yay, good job Leticia!!
Smoking fast girl!
A done
b- SNATCH AT 80% 165
C- Clean at 80% 225
D-7:45 legs and shoulders in pain . need a good recovery
A. 2 ea time
B. 145,150,155,160,165,170
C. 185,190,195,200,205,210,215- not a good oly day
D. 9:06
A. 2’s
B. 145
C. 205
D. 8:04
(Post 3 Sets OH Yoke carries for distance at 225 then OH yoke Holds for Time at 225)