Workout of the Day
Mobility and Activation
One set of:
Hamstring Pulse x 15-20 pulses per leg
60 Seconds Lat Stretch of Your Choice
Three sets of:
Inchworm Walks + Toe Drag
x 4 reps
Bulgarian Goat Bag Swings x 10 reps
Hip Bridges x 10 reps @ 2011
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
If you don’t know your current 1-RM you can make an educated guess, or you can use this resource
.
For full disclosure, I don’t love percentages and tend to adjust them for the athletes I coach based on what I see…but I can’t do that for you all, so without getting into a huge discussion on how best to calculate based on your individual abilities and muscle fiber types, let’s just stick with this simple, even if slightly flawed, calculator.
B.
MEN & WOMEN 40-49
For time:
4 Hang Squat Cleans (185/125 lbs)
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
MEN & WOMEN 50-59
For time:
4 Hang Squat Cleans (155/105 lbs)
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
MEN & WOMEN 60+
For time:
4 Hang Squat Cleans (135/95 lbs)
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
Run 400 Meters
4 Hang Squat Cleans
8 Front Squats
If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.
Rest 4 minutes and then…
C.
ALL AGE GROUPS
Five rounds for time of:
30 Double-Unders
10 Pull Ups
D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
A. 140/165/180/195/215
B. 18:45
C. 6:45
A. 225, 275, 295, 315, 365 – this was good
B. Done with #185 – 18:36 – this was awful
C. 4:46 – this was good
D. Done – this was good
A. 118/141/153/165/188
B. 18:28 110# (I suck at running!)
C. 6:06
D. Done
A. 135,165,185,195,225
B. 20;44 RX
C. 7:22
D. DONE
Need work on cycling my butterfly:)
Mobilized.
A. 255#, 305#, 330#, 350#, 405#
B. Too cold to run. Airdyned for 90secs @ 80% – 9:19 (UB HSC & FS for 1st rds WOOF!)
C. 3:28
D. Did 1/2
Took yesterday off. Got back to it today.
Mobility – complete.
A. 205-240-260-280-320
B. Heavy rain and no rower. 20 minutes AMRAP of:
3 muscle ups
6 strict HSPU
9 KTE
30 yard suicide run. 7 + 2 muscle ups
C. 4:27 rxd.
D. Ran out of time.
50-54 F
A. 110,130, 140, 150, 175 – Next time increase max used
B. Scaled to 100# – 11:45
C. 6:14 – pullups slow
D. Done
40-44 F
Mobility: Done
A. TnG off 225 lbs. (110/130/145/160/180)
B. 12:03 Scaled-95lbs (Had to coach between DL & Metcon and cooled down)
C. 5:40 (Booooo…just spent)
D. Done
A. 225/265/290/315/365
B. 14:42 RX. It was 20 degrees, the run was rough.
C. 4:38 RX
D. Completed.
A. 230/275/295/320/365
B. 10:40 @ 155lbs w/400m row. (I used the under 5’8″ rows 400m method)
C. Didn’t time it. DUs are getting better but still inconsistent. UB PU first 3 rounds.
D. will get to later today.
Tough Work Today
A. 235/280/305/325/375
B. 12:44 @ 185#
C. 4:29
D. Complete. 20# on Hip Extension
Mob. done
A. 145/170/185/200/230
B. 15:45 @ 115 with 400m row
– took longer than 4 min in between (about ten minutes)
C. 6:01
D. Done.
58 and recovering from the flu
A. 185/220/240/255/290
B. Scaled to 95 lbs–11:12
C.5:10 didn’t recover very well from B:-(
D–done
A. 200/245/265/285/325
B. Scaled weight to 165#. 20:30
C. 4:12
D. DNF due to classes beginning.
42.
A : Set 1 10 80kg
Set 2 10 90 kg
Set 3 10 100 kg
Set 4 8 120kg
Set 5 6 130kg
B : done @ 60 kg time : 15:26.
C : done 17:20
D : completed
It was a long Wod for me because i did just before 2h havy competitors training with My Team. And then..
My perf was just like me .. Tired.
40-44
A. Based off 225 lbs.
B. Did not do. Duty called during “A” w/7yo’s homework questions and toddler wanting extra attention. Came back to it and worked on hang squat cleans and failed at 125 lbs.
C. 6:37
D. Completed except GHD hip extension.
So many inspiring posts today.
(40-44, CW)
A. Off of 290lbs – felt good
B. 13:37 with a row (thanks for providing this option for we frozen neighbours to the north…-30 this morning) – really slow on the hang cleans.
C. 4:24 – fun! DUs were a bit off today and not sure why.
D. Done
Where do you live??
I’m in Regina, SK.
A. LOVE THE MOBILITY ASPECT DAILY!!!
B. 185/205/235/255/275 EASY MONEY. may need to retest 1rm
C. 13:01 Rx with 500 m row (1:51)/ 3:58. 5TH RND Of double unders was like I never had a rope in my hand before! It was a classic yard sale!
D. ICING ON THE CAKE
Solid work!
Thanks Nicole. Really appreciate it!
A. Done – based off 245
B. 16:04 @125 ( no 400m run at end?) 18:40 with the last run. ugh!
C. 4:35 (didn’t see the 4 min rest, or maybe chose not to see it?)
D. no time
Posting for my 57 year old uncle
Mobility done
A.)done off of 475
B.) 14:40 @155
C.) 5:10
D.) Done