I thought you guys would enjoy this workout and thought what a great way to show our support to everyone who will be completing this workout today at Games. Have fun with this one guys!
A.
Three sets of:
Pec Smash x 30 seconds per side
Band Assisted Anterior Pec Stretch x 30 seconds per side
and then . . .
Two sets of:
Bar Muscle-Up Foot Drill
x 5 reps
B.
40-49:
Three sets, not for time, of:
7/5 Bar Muscle-Ups
25 Foot Handstand Walk
L-Sit Hold x 45 seconds
50-54, 55-59 Men:
Three sets, not for time, of:
5/3 Bar Muscle-Ups
25 Foot Handstand Walk
L-Sit Hold x 45 seconds
55-59 Women, 60+ Men:
Three sets, not for time, of:
7/5 Chest-to-Bar Pull-Ups
Wall Climbs x 3 reps
L-Sit Hold x 45 seconds
C.
Start the clock and complete:
40-54:
For time:
22 Toes-to-Bar
22 Clean and Jerks (95/65 lb.)
80-M Sprint down
80-M Sprint back
55-59:
For time:
18 Toes-to-Bar
18 Clean and Jerks (95/65 lb.)
80-M Sprint down
80-M Sprint back
Masters 60+:
For time:
16 Toes-to-Bars
16 Clean and Jerks (75/55 lb.)
40-M Sprint down
40-M Sprint back
At the 5:00 minute mark, complete:
1-RM Clean
You have 5 minutes to establish your 1-RM Clean.
D.
Three sets, not for time, of:
Banded Hip Bridges x 8 reps @ 30X1
Rest 45 seconds
Bent-Over DB Rows x 8 reps @ 2111
Rest 45 seconds
Chinese Plank Hold (facing down) x 60 seconds
Rest 45 seconds
no more engine
A: Done
B; semi complete not good at handstand walking
C: 3:12 & 265lb clean
A. DONE
B. DONE (bar MU and HS walks)
C. DONE – 2:41 (had to stick to power clean due to knee) worked up to 240# and stopped.
D. DONE
Done on Thursday.
A – Done
B – Done. First time I have put on my big boy pants and tried to walk on hands. Actually got as far as 8ft on one attempt! L-sits on parallettes were a mess.
C – 3:00/235#. T2B UB. C&J were crap. Didn’t see those coming and they torched me. 235# was 6# below my PR. Was gonna give 245 a shot but ran out of time.
D – Done. Rows w/70#.
A. Done.
B. Subbed C2B and wall climbs.
C. 4:32/155#. Contemplated going for PR, but time ran out. Still working on my T2B kipping. No rest and 22 C&J’s were tough for me even at 95#.
D. Skipped. Ran out of time.
B. Done; bar MUs felt really good today 🙂
C. 2:40 Rx then 165#
D. Done; 35# rows
B. Done, sub C2B
C. T2B went surprisingly good, not much of a gymnastics guy. C&J went horrible, couldnt get a good rythm, felt weird cause it was so light. Just under 4min. Goal was to beat Ron Ortiz, in the Squat Cleans,hehe. Yeah, I’ve been stalking him, I
got a man crush! ?He’s about as close to my size as it gets, so its been interesting watching him! Hit 295 in Nanos, felt like I could go up but time ran out. 235/285/295
Off-season Done
A. Done , BMU and HSW feel good. Wish I could say the same for holding a L-sit for 45 secs.
B. 3:21. T2B 10/8/4. C&J 10/6/6. Just need get better in bigger sets.
C. 280. These felt good. I liked having the time pressure. Just grad and lift, no time to over think.
I went. 225/245/265/280.
D. Done. Rows with 80#.
Fun session. Thanks.
Right? People love having that pressure in CF, it makes them excel!
A .- Done
B .- Bar MU 4/3… HSW UB/15-10/10-10-5….L-sit was like 20-10-10-5/ 15-10-10-5/ 10-10-10-5-5-5… Time 9:15
C .- T2B 11/11….C&J 5/6/5/6…. time 4:30
C 2.- 185/215/ and finish with 235 # ugly power clean.
D .- will do tomorrow
Did Monday’s Back Squats
4@250; 3@265; 2@285; 1@305
Then
A: Done
B: MUs 4/3 HS Walks UB; L sits pathetic ?
C: 2:36( Not sure the UB T2B were the way to go. Made the first 5 reps of C&J awkward)
C2- 255 lbs. missed 260
D: no time today
off season
A) done
B) only did two rounds of bar muscle ups..failed after 11 attempts I finished the rest.. 🙁
C1) done
2) didnt PR 🙁 didnt even make it to my previous PR.. 135 lbs only.
3) done .. with 40 d/b rows
That’s okay Lise! Some days are on, some days are off.
thanks Nicole for the encouragement !! your sooo awesome!!!
Great Workout this morning…
Jerk work
12 min AMRAP
25-20-15-10 calorie row & snatch
WOD2
4 rounds
200m med ball run 20 med ball cleans
At the games watching Invictusmasters crushing it!
OffSeason (at CF South Bay)
A. Done, really liked the foot drill.
B Done 3x 5 BMU/ 15ft walk (all the room I had)/ LSits 3×15 sec
C. T2B 14/5/3, 22 UB CnJ, 50 yard sprint. Not sure of time. Clock was restarted. Waited 2 min and then worked to 175# power clean. Didn’t have a lot of room at start to warm up, so stuck with power cleans.
Did death by C2B
27 (6 min + 6)
Sounds like Kill Cliff is doing a beach WOD tomorrow at Hermosa. Might check that out.
Mobility
Been super busy… first workout in 4 days. At the games dropped in at Belmont Heights CF. Just worked on a few things.
Front squats- 185 to 305.
Cleans- 155- 225.
3 rounds 7 thrusters @135 and strict C2B.
Dumbbell chest press @50.
Super fun here watching Cheryl crush it!!
C. 3:24 rx felt good but should have pushed harder on the clean and jerk then 225 for the clean
Will do the bar mu’s handstand walks tomorrow
ROMWOD
A. 1st time walking on hand in over a year due to last year’s neck injury. Took my time, made some videos, just had fun with it.
B. 2:26 then 270 on the clean
Feeling better had some friends join me for the workout
You’re an animal! 2:26 then 270 awesome job
Guess the rest day was a good idea 🙂
Yeah looks that way!
Nice Work Pete! That was a really fun workout! 270 is AWESOME! I was happy to hit my 1 RM @ 155. Man I keep pushing to get stronger. little by little.
I’m far from gym nasty like you but not bad for an old dog …:). Way to smash that workout
Pretty sick times and weight on the work out! Nice!
Thanks man you too! I laughed when I read your post my 1st 2cleans were muscle cleans and press out, I was like what the hell, then I almost threw my shoulder out on the next jerk, it was so light and so awkward
Cheryl Brost is running Feel the Berm now. 12:24 PM PST
She crushed it.
romwod done. M and a done After last week decided i was doing deadlift 1rm. Got up to 140kg so on my last effort thats 15kg pb. But only 5 kg on my best lift , which was probably 1 year ago. B took my time n These first set, hsw was very average. 2nd set did 4&3 bmu hsw was good. 3rd set 7ub bmu, which felt nice and easy. No shoulder pain at all. All l sit were no more than 30sec. C took 3:33 for wod and then did cleans Pb my power clean at 90kg. Tried… Read more »
Nice work Quinn!
Today was super fun! I recorded some great videos and really just had fun with CF! A. done- little extra rolling I was sore. LOL B. computed BMUs; all UB and HS UB L sits not so much so it went like this 10/10/15/10 and then next set 10/15/10/10 last set 15/15/15 Those were not easy! C1. 2:14 RX C2. 155 # (it went up easy just don’t trust myself enough yet and started way to light out of the gate) **I apparently left my brain at home today because I did the workout twice. The first time I did… Read more »
You cray Tracy!
Litsa is in Lane #4 “Feel The Berm” right now streaming. 10:18 AM PST
A) done
B) completed: BMUs felt great; all UB; HS walks … I could kick up and hold for what seemed like forever, but I was moving inches… frustrating. This was a fun workout.
C1) just under 4:00 minutes (100m out and back)
C2) 245
D) done;
Today was a really fun day of training. Thanks!