OFF-SEASON
A.
Every 30 seconds, for 6 minutes, complete:
Strict Handstand Push-Ups x 3-6 reps
50-59: 2″ riser
60+: 4″ riser
B.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Clean @ 60-65% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pulls + 1 Power Cleans + 1 Front Squats + 1 Clean @ 70-75% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Clean @ 80-85% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings  (40-54: 24/16 kg; 55+: 16/12 kg)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees to 6″ Overhead Target
D.
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Chinese Plank Hold (facing up) x 45 seconds
Rest as needed
GAMES PREP
A.
Four sets for times of:
50-Foot Handstand Walk
15 Toes to Bar
Rest 2-3 minutes
B.
Every 2 minutes, for 10 minutes, complete:
Clean x 1
Build to a heavy clean
and then …
Every 2 minutes, for 12 minutes:
Clean Pull x 2 @ 105%
C.
Four sets, for times of:
Assault Bike x 10/15 calories
50 Double Unders
10 Thrusters
Rest 3 minutes
40-49:
135/95 lbs
50-54: 105/75 lbs
55+: 95/65 lbs
A. HSPU – 4 Reps x 7 sets then 3 Reps for 5 sets
B1. 200#
B2. 230#
B3. 260#
C. Complete: 60# KBS and 60# x 2 for walking lunges
D. Complete: 80# Rows
made this up on today July 7th
A) HSPUx3 rps total 7 rds
B1) 92 lbs
2) 99×1
103×2
3) 112×1
119×2
C) 7rds plus 17 KBS
Rxd not sure if two 16 kg for the lunges is Rxd but thats what I used
HOLY COW-this was a tough mental funk game WOD! I loved/hated it LOL great challenge!
D) 58×1
63×2
Completed yesterday 7/5
Off Season
A. E :30 for 6:00
6 SHSPU each set
B1. 155
B2. 185
B3. 215
C. Competed as RX
**32KG Per hand for lunges. That got rough about 4 rounds in and just held on.
KBS Avg: :25
Lunges Avg: :15-:20
Burpees Avg :45-:55
D. Ran out of time
Side note: Saw the specialist for the elbow yesterday (7/5). Ordered a CT scan of radial ligaments. Will update once I go in and get it completed.
Off-Season
A. 3/3/4/4/3/3/3/1. Only 8 sets in 6 mins.
B1. 95/115/125#.
B2. 135/145/150#.
B3. 155/160/165#(f).
Games Prep
C. NFT all 4 rounds. SU’s, Thrusters @ 95#. Went straight thru.
Off season.
A – 5s throughout.
B1 – 135/145/155
B2 – 165/175/185
B3 – 195/205/215. Solid not spectacular, but I’ll take it.
C – Wow, nasty factor of 8.5. Finished on pace. KB swings @53#, Lunges 53# each arm. Burpees were the rough part. Did 15 burpees first 5 rounds then 12s last 5 as I was barely getting 15 done in a minute.
D – out of time. Pick up later this week.
Of-Season
A-Getting stronger on these 1 ab mat +10lb plate-tried only the ab mat oh so close
B1. #100-all sets
B2. #115-all sets
1 @130- confidence is coming back
C. Made the KB & Lunges-Burpees not so lucky-Kept a good pace and made sure to push
That was one of those sit in the car for a few before I could drive…Feels good to get back.
Great work Cheryl!!
Off-Season
A. Did 3 every 30secs
B1- 165 all 3 sets
B2- 185/195/205
B3- 215/225/225
C- by rnds 6 it was a just keep moving exercise. 🙂 7 and 8 seemed foggy but things cleared in 9 and 10 as the finish was in sight. Goodness.
Did KB all UB, used the 24 kg KB’s for lunges.
D. Landmine- bar +55, planks done.
Solid work on your sHSPU!
A: done: 25′ out and back. hs walks getting stronger. Bad headaches today on Last 2 hs walk. Neck traps spent from yesterday’s 30m masher.
B: Worked up to 305# clean
C: 1:57/2:02/2:02/2:05 – 53s each time on AD. 135# Thrusters hurt.
Wow, nice clean Brent!
Great work Brent and super strong on that clean!!!!
Games Prep:
A. :41, :41, :39, :37
B. 155-165-175-185-195# clean
215# clean pulls
C. 1:48, 1:49, 1:50, 1:55. (Schwinn AirDyne, biked :45 each time which was 17 cals on AirDyne)
Nice work Cheryl!!!
Thanks Nichole!?
Games Prep:
A.:52/:52/:49/1:00
B. Up to 245 did pulls from 245-275- 2nd time cleaning in a month- still working it out
C. we have a Schwinn biodyne so we worked hard for 60 secs avg 22-25 cals times were 2:21/2:18/2:13/2:23 DUs today were a mess after no misses yesterday – who knows?
Solid work Al!!! CNS could have just been smoked, leaving those DU a challenge for you!
A. 3/3/3/2/2/3/2/2/3/2/1/2
B. No cleans due to crabby knee from back squats
C.yikes, have not done a 30 min EMOM for awhile, had to take an extra minute some where in the middle, then could only get 12 burpees last 3 rounds, also no weight for lunges
D. Not done
Yay!! Happy to see you posting Laura!!
Off season
A.3/3/3/3/3/3/3/3/2/2/2/2
B. 155/165/170-180/190/195-205/215/220
C. Scaled the crap outta this one, did all 30:00 with 15 kbs@24kg, 7 lunges w/55# db, 11 target burpees
D. Land mine row w/45# plate, Chinese plank done
A. 1:30, 1:35, 1:40, 1:50. Ttb fell apart.
B. 195-235. Finally got past my clean fear after tweaking my wrist. 235 is my old PR I believe!
B2. 255 pulls
C. 2:30, 2:24, 2:35, 2:15
Great work Kincaid!!!!!
A. 6,6,6,6,6,6,6,6,6,5,4,4
B. 150
B2 170
B3 195
Then rested 2min and…
Did 4 rds all I had time for today used 24kg KB for swings and lunges and shortened burpee to 10/Rd
Fun one
A.- 3/4/5/3/3/3/3/3/3/3/3/3
B 1.- 175#X3
B 2.- 200#X3
B 3.- 225#X3
C .-After 5 round i hit the floor out of breath, after 3 min catching my breath, managed to push my slef to go on, i did 2 more rounds. The 106 ° heat knocked me. This made me realize that i need to work harder.
D.- done
Regards from México
Yikes, that is HOT Angel! Make sure your body temp is low before starting those 30 min emoms and hydrate!!
I knew that something was missing, I usually just waith to catch my breath back to start the EMOM, never new that the body temp was equally important ….thaks for the advice Nichole
Off Season A. SHSPU’s – 6 for each of the 12 sets B. Doubles – 95 lb. for each Singles – 115 lb. for each Pull + Clean – 135 lb. for each C. EMOM – Scaled the burpees to 12 from 15. From rounds 5 on, it got increasingly difficult, but managed to finish it. The burpees in the last couple of rounds were taking nearly the full minute to complete, so jumping right into those KBS became nasty! Took a while to recover from this before I could start Part D. D. Landmine rows and Chinese Planks –… Read more »
Great work pushing thru today Barry!
A. Did 4 reps each minute
B1. 115#
B2. 132#
B3. 150#
C.
KBS(44#)-20,20,13,15,13,13,13,10,10, 13
Lunges(35# KBs) 10×10
Burpees 15,15,10,10,10,10,10,10,10,12
D. Done (used 90# on Landmine’s)
This hurt 🙂
A)x3 with no riser for first half and then x3 with 2″ riser to finish.
B1)120#(3)
B2)140#(3)
B3)160#(3)
C)Wow! This got real at about the 21:00 mark. Completed all reps and used 53# KB’s for lunges. Burpees to a target or box over are my nemesis.
D)Completed.
Off Season
Session 1
A. Band assisted: 1(6/4), then 3 for the rest. (0 on set 10)
B1. 126 x3
B2. 147, 155, 157
B3. 168, 175, 178
Session 2
C.
KBS :20, 20, 17, 15, 18, 15, 17, 15, 15, 15
Lunges :40#s-10×10
Burpees: 11, 10, 8, 8, 7, 7, 7, 7, 7, 7
D. Done. Swapped rev. grip row (Dorian Yates style) for land mine row. I don’t feel anything with the land mine.
E. Cold Bath.
Off Season
A. did all 3 reps for the 12 rounds – no riser
B. 95,125,125
B2. 145,145,145
B3.165,165,165 (super stoked on this cause I overcame my mental block with my writ last week)!
C. This was not fun, had to cut the reps after round three.
D. Done.
Nice work Chris!!