Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80-85% of 1-RM Power Clean
*Sets 5-6 = @ 85-90% of 1-RM Power Clean
B.
Complete as many rounds and reps as possible in 20 minutes of:
20/15 Calorie Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
10 Bar Muscle-Ups
Compare results to June 9, 2018.
C.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
A. 175/175/185/195/205/215#
B. 4 rounds RX (June 9 – 3rd
A) up to 225lb
B) 4+10 Rx
C) 45 lbs – 80 lbs
Nice one! Lungs burn
A) up to 130 kg (failed first)
B) 5+10 RX (JUne 9, 4+20 RX)
C) done with 25kg and 40 kg
Some BS 3×4 heavy
A) up to 253
B) 3 + 20 cals (took this easy) protecting my shoulder
C) done
Activation/Mobility – Done
A. 200, 200, 250, 250, 260, 260
B. 4+35 – 35 rep improvement, just set a faster pace than last time and held on.
C. 35 / 72
A. 125/140/150
Felt pretty good with these today. Wish we had a few more sets!
B. 4+15 (last time was 4+0). All thrusters UB. Did BMU in 3’s and 2’s, which helped speed things up a lot. Finished 4 rounds with 90 sec left and let the bike get the better of me. ?
C. Done
Solid improvement Kryssie!
A.) Power Clean E2MOM Sets 1-2 = 205lb Sets 3-4 = 235lb Sets 5-6 = 245lb (no misses) B.) had coaches meeting today so had to make adjustments to fit in all training. -3RFT- 20Cal Echo Bike 15 DB Thrusters 10 BMU (14:02) Completed Tempo Bench Press and Runs from yesterday. 4 x 3 Tempo B.P. 21X1 @ 205lb. superset with 4 x 800m Run -rest 90 seconds- Run times were: 3:29, 3:19, 3:17, 3:14 Max Bench Press @ 205lb = 8 reps. (no spotter this morning so played it safe) Then completed a Local Qualifier Workout of: (7min AMRAP)… Read more »
A. Up to 150. 5lb PR!
B. 4+29 last time I got 4+11. Started on thrusters both times. Did the thrusters all unbroken
C. Done
Nice work Kim!
A. Up to 195lb
C. Done
Warmup done
A) 140/155/165. These felt awesome
B) 4 Rx. Plus echo bike. Always echo bike here. Moved along pretty well on this for a change!
C) done (after below⬇️)
Then after I coached I made up this from yesterday:
A) snatches— 75/85/100/115. (For respective parts) felt great
B) bench- 120# x3 for all sets
Front elevated lunge- 2 60# DBs. I think I’ll have to use straps next time if we go heavier .. holy grip
Then- ME bench- 3×120
Lunges- 60# DBs 53# KBs, 44# KBs
C) done
Thanks so much Tino!! Hope your weekend is awesome!
Nice work squeezing in the work you missed yesterday! Solid finish to the week!
Thanks Tino!
Finished 10th last weekend at the competition. Then had a surprise vacation to Nashville Sunday until yesterday. So just did class WOD and back to Invictus Monday ?
Congrats Isaac!!! Hope you had a fun vacation and are excited to get back to training.
A
Up to 100 kg
B
5+8 cal
(Rower and 17.5 kg db)
C
Done with 20 kg plate
24 kg kb
A) 84/90/95-100KG
B) 3+39 KB thrusters. I didn’t last time
C) Done
Yesterday’s session
A.1. 65kg
A.2. 75kg
A.3. 85kg
A.4. 97kg
B.1. Tempo Bench press @110kg/ DB lunge @28kg
B.2. 8 reps/ 32kg,28kg,24kg
C. 3:05 – 12/6/6/6- to conservative on the sets but happy with time although Not a PR.
D. 4x800m run – 2:54/ 3:00/ 2:52/ 2:47
Warm up done
A. 235×2/255/260/275/285
B. RX 5+36
Last time 5+24
C done
A. 75/ 75/ 80/ 85/ 87,5/ 90kgs
B. Done RX missed 1 MU to complete 4 rounds, could push little bit harder on those thrusters, I split them 10/5 each round.
C. Done
Have a nice weekend guys ??
Have a great weekend!
A: 80/85/90/95/100/105kg
Feel Good
B: 3+ 20
So hard on thruster
Mobility done
A: 82,5/85/92,5/95/100/100kg
B: 4 rounds
(AB + DB Thrusters combo was very heavy…)
C: done
Nice work D.P. Good job finishing out the week strong!
A. Power clean single
85/85/95/95/103/103
felt easy keepe the belt to avoid any low back issue since Monday
Chiropractor has fixed this Wednesday ?
B. Missed June 06tg so 01st Time for me on this
4 rounds + 12 cal
Thrusters : UB – 10-5 all round
Bar MU : 4/3/2/1 – 4/3/3 / 4/3/3 – 4/2/1/1/1/1
Felt heavy on bar mu even if I felt better on the technique part
C. done
Now BBQ for national day have a nice week end guys !
Happy National Day!! Hope you have a fun weekend! ?