Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Donkey Kicks to Wall x 6 reps
*Start with your bottom as close to the wall as possible and try to achieve full Handstand position before making contact with the wall.
Interval 2 – Kick to Handstand practice x 45 seconds
Followed by. . .
One set of:
Wall-Facing Handstand Shoulder Shrugs
x 30 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Handstand Walk x 2-3 meters
B.
Every 2 minutes, for 16 minutes, complete:
Jerk Dip + Jerk @ 80-85%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Power Cleans + 4 Burpee Box Jump-Overs
Minute 2 – 6 Chest-to-Bar Pull-Ups + 4 Burpee Box Jump-Overs
Minute 3 – 12 DB Alt. Reverse Lunges (Heavy)
and then . . .
Three rounds for time, of:
4 Power Cleans
6 Chest-to-Bar Pull-Ups
8 Burpee Box Jump-Overs
12 DB Alt. Reverse Lunges (Heavy)
35-49: 155/115 lbs
50-59: 135/95 lbs
60+: 125/85 lbs; 4 Chest-to-Bar Pull-Ups; Step-Overs Okay
D.
Three sets of:
Seated Banded Hamstring Curls x 25 reps (fast)
Rest 60 seconds
DB Tate Press x 8-10 reps
Rest 60 seconds
A: done
did lunges with 24kg KBs
B: 115kg/253lb x 4 & 120kg/264lb x 4 felt good
C: done
D: Tate press with 50lb dumbbells
A. HS work done.
B. Dip/Jerk @175#
C. EMOM: lunges at 45# (worst part for me)
D. 7:45ish
99 and humid in St. Louis. Nasty.
(Comp program from 7/12)
E2:16 (8 sets) – Backsquat x3 @85%. 295# . Feeling strong.
E90s:9 (6 sets) – 2″ Deficit Deads to Knees x2. 335#
Masters C(above): Did 21 min EMOM with 45# DBs. Way worse than I expected. Then immediately after, did 3 rounds for time of lying on the floor trying not to die. I’ll blame it on the heat.
Masters D: done.
Yikes that weather sounds terrible!!
Yeah, it’s borderline dangerous. It’s crazy how quickly it gets to you too. Dripping sweat during warmup. It’s going to be 104 the rest of the week but I’m heading back today to Chicago where it is a balmy 83.
B. Jerk dips/ Jerks 155, 165 no misses
C.EMOM for 21 min
4 PC @ 135 + 4 Burpee Box stepover
6 C2B + 4 Burpee Box stepover
12 reverse lunges with two 40lb KB
Did the above thru round 9 then adjusted as was starting to redline with shorter and shorter rest. Did 3 PC, 3 BBSO, 4 C2B, 3 BBSO, 8 RL
For the remainder of 21 min.
Then did 3 rounds for time With the original rep count 9:10
A. Mobility done.
B. Jerks 245-265
C. Had to sub 6 STHSPU FOR C2B due to peck issue from Monday. Did rev lunges with 50# DB ea hand. All Segments UB
3 rounds- 6:03
How is the pec feeling now Keith?
It is sore but not bad. Just a strain I think. It hurts on a downward push or squeeze. so the finishing part of the C2B I felt it. Going to go by feel on whether I can do movements or not. Thanks for asking
If you feel anything at all, don’t push it. It is better to be overly cautious, especially right now, then to jump back in too quickly.
yeah I can always squat, run, row and hit the Assault Bike! thanks
Dyn/mob: done A). struggled to day with these.. I need HS walk sorry I had to miss this weeks work but Im going to fit it in somewhere B) JD+ JD-pause: 97 lbs, 108, 113, 116lbs x 4sets C) 7 rds( I think it was like 305o ash total time most sets were 2- min to 2:30with the last two at like 2:50 ‘ish 8:44 Rxd tough!!
got confused thought out entire wod and I struggled to breath. bad air bad air quality alert here maybe thats why or maybe bc I missed 5 Days nursing two inujuries, healing… Read more »
What happened to your pinkie?!
Nicole:
I fell during last weeks box jumps -I reached out as I fell I broke the pinky .. I was distracted with my sons graduation had a lot on my mine rather than on what I should’ve ..Im still training just be need to stay more mindful and careful
Delt warm up – done
A. HS Drills – done (substituted shoulder taps for the thigh taps)
B. 4 at 80% (150) and 4 at 85% (160)
C. EMOM – dropped to 3 Power Cleans from rounds 4 to 7; used 35lb. dbs
3 rounds for time: 11:22 Was in a dark place when I started this one!
D. done
A. HS drills/walks done.
B. 185
C. EMOM 21 done (155/2x24kg kbs), then 7:29
D. 3×10 GHR
Whoa… rough day for me. First time I have utilized programming like this online and a blog but I’m finding the blog helps with some motivation.
– working out in Montgomery, AL due to work travel and 102+F
The good – Finished the workout
The bad & maybe and excuse
The ugly – workout performance not optimal
A. Need work on single leg thigh taps
B. Final 5 sets @ 250lbs
C./D. Complete but ugly; no time/happy to finish rounds
Thanks for entertaining my whining!
Happy you were able to get to training while traveling! Sorry it was 102 out – yuck!
I live an hour from there it was brutally hot!! Welcome to the South!
No kidding! My workout suffered for sure.
DMA, then I had: 5 rounds of: A1. 10 OHS perfect reps A2. 100′ backwards sled pull A3. 40 soccer ball toe taps B. For time: 50 cal assault bike 40 front rack KB lunges 30 KB DLs 20 KB power cleans 10 KB s2o Use 35 or 44 kbs A1. worked at 70#. I know this is light, but for me, this just keeps getting better. OHS has for years plagued me due to poor mobility/stability. Like snatching, it always hurt when I did it, even at 65#. And I couldn’t string many together either. And I definitely could… Read more »
Mobility done
A. Done
A1. Did the strict press emom from Monday since I missed it – built up to 150#x4
B. 195X2/200X2/205X2/210X2
C1. Like others have said – it was a scorcher today and the emom sucked! But, got it done (barely) – totally wiped me though and I rested way too long before starting the 3rft. Total time was roughly 10 mins.
D. Done
Nice work today Joe!!!
DM&A
A. Done
B. 1) 185 2) 185 3) 205 4) 205 5) 225 6) 245 7) 265 8) 285 (missed) Opted to do this with increasing weight and felt like doing Push Jerk instead of Split Jerk.
C1) Completed all 21 mins of the EMOM…that was rough but I did it!
C2) 6:01. I almost died but just hustled through the suck.
D) Done
Solid work Alvaro!!
Mobility completed.
A)Completed. The thigh taps and hsw emom got a little spicy on the shoulders.
B)170#(8)
C1)Completed at 135# and each round within :35. Really tried to pace well and not overheat as it is 87 in the box.
C2)8:30. Not gonna lie this hurt today and I may or may not have crawled over the box on a few reps. This type of conditioning is the hardest for me when you switch from the longer emom into a sprint.
D)Completed with a green band and 35# on the Tate Press.
Great job today Dean!!!
Thank you Nichole!
Horrible night sleep. I know better and should have stayed home but when in anyways!!
DMA Done.
A. Skip
B. Did 175/185/205/205 stayed at 205 and did 12 minutes
C1. Did 15 minutes and was dead.
C2. I started did 4 cleans and 6 pullups, and was gasping. No energy. called it quits.
D. Skip.
I hope you sleep well tonight!
A. Done
B. 100/100/102,5/102,5/105/105/107,5/107,7 (no fails)
C1. Another WOD from hell: 3 rounds, 1 round rest, 2 rounds and 1 round rest.
C2. No energy!
D. blue band and 6/10/15 kg DBs
are the 3 rounds on second part of C done Immediately after EMOM or?
Yes!
July 12th –
A. Done, HS walk broke up into 25ft each but improving on stablity
B. 10 rounds at 95kg – felt good in the the split
C. Done – scaled Snatch to 51kg as was worried about making mins, but should have kept it at weight i felt after workout.
D. ran out of time will do tomorrow on rest day.
DM&A Done
A. Done
B. 175#
C. EMOM Done
C2. NO time for rest
D. No time
B. 59/59/59/61/61/61/61/61kg
C.1 done – was a hot one today – finished the 21 min and completely forgot (for about 20 sec) that I still had 3 rounds to do! Min 1&2 about 30-35 sec, min 3 about 20 sec.
C.2 7:10 – I was dying ?
D. Will do tomorrow
Good work today Juls!!
Thanks! Summer finally arrived and it was almost 90 with crazy humidity…why I only turned on the AC for the noon class is beyond me ha ha Also, I just realized, I did pause jerks by mistake, instead of one dip and one regular jerk…I need to pay more attention!
I guess some days your the windshield and some days your the bug. Today I was definitely the bug.
I died on the EMOM. I stopped less than halfway into it. Totally bonked out.
Not sure what the deal was except that I get in my head when I have a limited amount of time to get something done.
I guess that means I need to do more of these. Roughly did 4 rounds RX before crashing and burning.
Have you eaten and hydrated enough today Dawn?
I think I was dehydrated. Weather channel said it was about 80% humidity and felt like102 degrees. I usually can handle it but it got me today. It was a total bonk, like sit down mid wod bonk. I am going to try this again tomorrow but earlier when it’s cooler.
I hear ya! I had the exact same problem today.