Workout of the Day
Mobility and Activation
Two sets of:
Partner Assisted T-Spine Stretch x 20 seconds
Banded Triceps Stretch x 20 seconds (pictured below)
Couch Stretch x 90 seconds per side
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Legless Rope Climb x 1-2 ascents
Minute 2 – Nose-to-Wall Handstand Hold x 45 seconds
Minute 3 – Russian Kettlebell Swings x 15 reps (HEAVY)
B.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Every 6 minutes, for 24 minutes (4 sets) of:
Row 500 Meters
10 Toes to Bar
15 Box Jump Overs (24″/20″)*
30 Double Unders
*Step overs are allowed for 55+
Banded Triceps Stretch
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A. Did singles legless first three rounds, then had to switch to regular rope climb. Used 32 kgs. This was way harder then I expected.
B. Used 125kg as 1rm
C. 3:50, 3:51, 3:54, 4:00 (overall happy that I was able to keep relatively consistant performance each round, compared to the past of these types of WoDs.
Dropped into a new box to try them out. My box is closing is a couple of weeks so looking for a new home. Sad but that’s life.
A. Full Snatch
1-1-1-1-1 @ 80% of your 1 rep max snatch (105#)
B. Back Squat: 90 Second Max Effort @ 80% of your 1 rep max back squat (10 reps at 245#)
C. Complete for time: (9:40 @ 95#)
1 Full Snatch + 1 Rope Climb
2 Full Snatch + 2 Rope Climb
3 Full Snatch + 3 Rope Climb
4 Full Snatch + 4 Rope Climb
A. 1 ll rest 1 rope climb/ 70# KB
B. 185/200/215/200/215/225
C. 4:09/4:00/4:18/4?27
A. Completed 2xlegless/HS hold/72#kb
B. 205/220/235/220/235/250
C. 3:30/3:25/3:28/3:40
A. 3muscleups 88lb KB
B. 230,245,260,245,260,275
C. Ran suicide sprints with my buddy Sasser 25m,50m,75m,100m every 4min x 10
M&A done
A. 4 sternum to ring pull-ups (no rope); 25-sec hs holds; 53# kb
B. 155/165/175/165/175/185
C. 4:10, 4:14, 4:14, 4:25.
A:done
B:155kilos 100% – done
C:4:43,4:42,4:44,4:50
Thanks !!!
M&A Done
A: Done
B: 110-130kg
C: 3:52/3:53/3:56/3:54 Running 400m
Getting outside in Alaska. Yesterday kayaked my arms off in chop for 2 hrs then cycled a short 7 miles.
Today ran gyms partner WOD with my daughter…
10 rope climbs
50 DL@155
100 situs
2K meter row
Played each others strengths…she rowed 1500 at 1:46 while I handled 75% of the DLs. Was fun!
Sounds fun!!
A. Done with one legless per round though I only made it all the way up to 15 feet on the first couple.
B. 135, 145, 155, 145, 155, 165#
C. Will do part C tomorrow morning. I played a soccer game this evening.
A) 2 climbs using legs / 53# kb
B) did Tuesday’s strict press
C) 3:59, 4:01, 4:25 (felt VERY winded today)
M&A done
A. Done c2b instead ropes outside hanging from a tree and it was raining heavily in RI kb 24 kg
B. 180/195/205/195/205/215
C. Only had time for 2 rds 4:31/4:18
Mobility done
A) only did three rounds. Kbs are not friendly for my back.
B) 85,95,105,95,105,115 – felt good
C) subbed .5 mile air dyne for row and stepped the boxes (dr’s orders as I had some work done on my Achilles this week). 3:40,4:32,3:59,3:53
Mob and Act done
A. 1 LL each, 70#
B. 145, 150, 160, 150, 160, 165
C. 2 sets only with ghd sit-ups instead of ttb (class in progress), about 4:00 each.
Then drop in class at another box: row sprints followed by 9 min amrap 15 wall balls, 30 DU.
A) R1: 2 legless RC/:45 NtwHSH/15 KBS @62# (HSholds tough after yesterday!!!)
R2-R3: 1 legless RC/:45 NtwHSH/15 KBS @62#
R4-R5: 1 legless RC/:30 NtwHSH/15 KBS @62#
B) 113/123/128/123/128/135
C) Rx 4:03-3:58-4:03-3:57
A. First round 1 legless, remaining 1/2 legless then had to use legs….these killed me today…still a weakness. Only 30 sec holds and 55# kb still cautious with the rib
B. Up to 215
C. 3:47/3:44/4:00/4:07 Rowing still gets me….
So strong on your FS!!
Thanks Elissa, the belt is pretty snug keeping that rib in
sounds painful
Mobility done.
A. Skipped; time and tight LB
B. Front Squat @ 65% 6X2 only
C. Three rounds only due to time.
A. Done with 1 climb, 2pood
B. Failed 175, felt weak today, not enough calories.
C. About 3:20-3:30 per set
A: Done with 2 ascents and 2 pood KB
B: In KGs- 90, 96, 102.5, 96, 102.5, 108.5
C: 3:29; 3:28; 3:29; 3:41
Mobility – done
A. Skipped
B. Up to 110kg. Weight felt so light that I tried two times new pr 120kg but was unable to get it. Until next time…
C. All times 3:40-3:45. Was quite though. Liked it a lot!