Workout of the Day
A.
MEN & WOMEN 40-59
Three sets, not for time, of:
Handstand Walk x 10-15 meters
Weighted Pistols x 5 reps per leg @ 2111
Double Unders x 30 reps
MEN & WOMEN 60+
Three sets, not for time, of:
Muscle-Up Technique Work x 60 seconds
Pistols (use assistance if needed) x 5 reps per leg @ 3111
Double Unders x 30 reps
B.
MEN & WOMEN 40-49
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.
MEN & WOMEN 50-54
A.
A1.
Complete as many rounds and reps as possible in two minutes of:
3/1 Muscle-Ups
8 Deadlifts (205/135 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (165/115 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.
MEN & WOMEN 55-59
A1.
Complete as many rounds and reps as possible in two minutes of:
2/1 Muscle-Ups
8 Deadlifts (205/135 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (155/105 lbs)
4 Chest-to-Bar Pull-Ups
4 Chin-Over-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (135/95 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (115/75 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.
MEN & WOMEN 60+
A.
A1.
Complete as many rounds and reps as possible in two minutes of:
8 Stationary Dips
8 Deadlifts (185/125 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (135/95 lbs)
2 Chest-to-Bar Pull-Ups
6 Chin-Over-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (105/75 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (95/65 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.
The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)
F51 NW
This was a fun day mostly because there was a group from my box all doing this together…
A: Done! Getting better at pistols and HS walks. DUBS have been off in past two weeks. Very frustrating.
B1: 135#/ Ring Dip instead of MU 3rds/2+4 rds
B2: 1+2(115#), 1+4(105#)
B3: (105#) 2+2, 2+1
B4: (65#) 1+4, 1+5 (dubs suck!)
A: Done
B:
A1: 2 Rounds + 3 MUs
A2: 2 Rounds
A3: 2 Rounds + 4 FSs
A4: 2 Rounds + 2 PSs
A1: 1 Round + 4 MUs + 4DLs
A2: 2 Rounds
A3: 2 Rounds + 2 FSs
A4: 2 Rounds + 1 PS
Competition today 5th place scaled
Finally back in town after kids’ sports tournaments all weekend…
A: no time, just did shoulder PT & mobility
B:
A1: just 1 MU and 8 deadlifts both times. Tried 2nd MU a couple times each round but just felt fatigued and eventually moved on to deadlifts. Frustrating.
A2: 2+1, 2+0 Rx
A3: 3+2, 3+0 Rx
A4: 2+3, 2+2 Rx
M/45
A. Completed Rx’d (1st time ever doing weighted pistols – 15 lbs KB)
B. Everything Rx’d
A1. 1+1, 1+1 (1st time stringing 4 consecutive MU – did it each 1st round, but smoked me for 2nd round MUs)
A2. 1+1, 1+1 (PC weight was heavy!)
A3. 2, 2+3
A4. 2, 1+2 (started to fail on PS… was smoked!)
A. Done (Been skipping Pistols since the Meniscus tear doing them) They are a lot like the kipping HSPU’s very unnecessary and cause more damage than beneficial functional movement.
A1. 2 rounds 4 reps both rounds
A2. 2 rounds 3 reps both rounds
A3 2, 3 rounds both rounds
A4. 1, 2 rounds / 2 rounds 2 reps
A) Skipped because of time!
B)
A1. 1+2, 1+1
A2. 1+4, 2+2
A3 2, 2+4
A4. 1, 1+4
A. Complete I used a plate under my heel. Honestly the first time I’ve done them without assistance. Not weighted though.
B.
A1 round 1. 25 reps (2+1), round 2. 24 reps (2 rounds even)
A2 round 1. 21 reps (1+9), round 2. 21 reps (1+9), clean were really heavy.
A3 round 1. 29 reps (2+5), round 2.28 reps (2+4)
A4 round 1. 50 reps (2+2), round 2. 48 reps (2 even)
A. Done
B. MU(scaled)/DL- 2rds/2rds
C. PC/C2B- 3rd+2/2rds+6
D. FS/t2B- 2rds +4/2rds
E. PS/DU- 2rds/2rds
All RX’d except for MU’s
A. Done: freestanding HS practice and shoulder taps subbed for walk
B.
A1. C2B/DL — 26/26
A2. PC (#95 and 85)/C2B/PU — 14/15
A3. FS (#95 and 85)/T2B — 22/24
A4. PS (#65)/DU — 48/48
A. Skipped pistols – thought I would save until after I coached – I should have known better.
B. rx for 40-49
MU/DL – 11 reps (1 + 1)/11 reps (1 + 1)
PC/C2B – 13 reps (1 + 1)/14 reps (1 + 2)
FS/TTB – 29 reps (2 + 5)/24 reps (2 + 0)
PS/DU – 48 reps (2 + 0)/52 reps (2 + 4)
A1 4+4 / 4+5 *scaled w/2 ring dips w/band
A2 2 / 1+11
A3 2+7 / 2+8
A4 2+2 / 2+3 *scaled w/85 lb
Was able to snatch at this weight with little pain.
A1. {1 MU+(1F) + 8 DL} x 2=2 rounds scaled…9/9 reps
A2. *2 & 1+2…24/14 reps
A3. *1+10 & 1+2…22/14 reps
A4. 1+18 & 1+20…42 reps/44 reps
*mixed up C2B/T2B 1st round/fixed on 2nd round
YES!!! I did all the wods programmed this week!
A. Done – but HS walk and pistols need a lot of work.
B.MU/DL @145. 11 reps(1+1)12 reps(1+2) But I got my muscle up mojo back.
Power Clean@115/8C2b 16 reps/16 reps (second round it was very difficult with the C2B.
Front squat@105/8T2B 24 reps/24 reps
4 Power snach@85/20dubs 44 reps/44 reps
onto next week – feeling stronger and having fun!
A: completed
B: MU/DL 15 reps (1+3)/ 21 reps (1+9)
PC/C2B 24 (2) / 24 (2)
FS(155#)/T2B 28 (2+4) / 24 (2)
PS/DU 12 (1) / 12 (1)
MU (barMU)
Deadlift 240#
PC(155#)
FS(155#)
PS(110#)
I just begin with DU but I’ll work on it every day
A. Done, # 17 pistols
B. MU/DL – 22 reps (2+2)/ 30 reps (3) transitions/135
PC/CTB – 24 reps (2)/ 21 reps (1+9) 115
FS/TTB – 32 reps (2+8)/ 32 reps (2+8) 95
PS/DU – 50 reps (2+2)/ 52 reps (2+ 4) 85
Couldn’t rx the weight with back, but happy to do all!
Love love these combos and short quick ones 🙂
A. Skipped
B. DL/pull-ups +dips :3+5/2+5 #135
PC/ c2B : 2/2 #85
FS/T2B : 2/2. #85
PS/du : 3+4/2+4 #55
A. HS walk and DU only, no pistols as my back is hurting.
B.
MU/DL – 30 reps (3 rds)/21 reps (2 + 1)
PC/C2B – 16 reps (1+4))/21 reps (1+9)
FS/PU – 39 reps (3 +3)/38 reps (3 + 2)
PS/DU – 48 reps (2 rds)/52 reps (2 + 4)
First round as Rx. Second round PC 125#, snatch #85. Still feeling tired today:(
This was super fun! Loved the short intervals and combination of movements.
C. GHR x8, GHD situps x20, 3 rounds
A. Done (HS walk 3×10 unbroken, pistols with 16kg kbell, feels easy)
B.
MU/DL- 3 rnds+2mu/2 rnds+4mu RX
PC/CTB- 3 rnds/ 2 rnds+3 pc (still problem from a tore hand) RX
FS/TTB- 3 rnds+4fs/ 2 rnds+4fs+4ttb RX
PS/DU- 3 rnds+1ps/ 2 rnds+3 ps RX
Nice one, need to work on my motor a bit more!
A. Done. Pistol & HS walk progression improvement.
B. (40-49):
MU/DL: 24 reps (2+0)/ 13 reps (1+1)
PC/C2B: 25 reps (2+1)/ 25 reps (2+1)
FS/T2B: 36 reps (3+0)/ 36 reps (3+0)
PS/DU: 49 reps (2+1)/ 48 reps (2+0)
Was nice to do the same wod with our athletes following the regular comp.