OFF-SEASON
Session One
A.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
and then . . .
40-54:
Three sets for time of:
Muscle Ups x 7/5 reps
50′ Handstand Walk
Rest 2 minutes
55-59:
Three sets for time of:
Muscle Ups x 5/3
25′ Handstand Walk
Rest 2 minutes
60+:
Three sets for time of:
Chest-to-Bar Pull Ups x 10 reps
Overhead Walking Lunges x 20 steps (50/30 lbs)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean
1 Strict Ring Dip
2 Power Cleans
2 Strict Ring Dip
3 Power Cleans
3 Strict Ring Dip
and so on….
40-49: 225/155 lbs
50-54: 185/135 lbs
55+:
155/105 lbs; Stationary Dips
Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…
C.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches
6 Toes to Bar
9 Box Jumps (24″/20″)
40-49: 135/95 lbs
50-54: 95/65 lbs
55+: 65/55 lbs; step overs allowed
Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…
D.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
40-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…
E.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings
20 Hand-Release Push-Ups
40-54: 24/16 kg
55+: 16/12 kg
Session Two
10 sets of:
300 Meter Run
SLOW WALK 100M back to 300M start as your recovery
< 6 minute Mile Pace – 50s-55s
< 7 minute Mile Pace – 55s-1:00 pace
< 8 minute Mile Pace – 1:00 – 1:05 pace
GAMES PREP
Session One
A.
40-49:
For time:
20 Muscle-Ups
50-54:
For time:
15 Muscle-Ups
60+:
For time:
10 Muscle-Ups/20 Chest-to-Bar Pull-Ups
Rest until fully recovered, and then …
Every minute, on the minute, for 5 minutes:
5 Strict Handstand Push Ups to 3/2″ deficit
45-54:
Every minute, on the minute, for 5 minutes:
5 Strict Handstand Push Ups
55+:
Every minute, on the minute, for 5 minutes:
5 Strict Handstand Push Ups to 2″ riser
B.
For time:
90 Double-Unders
60 Pull-Ups
30 Burpee Box Jump-Overs (24″/20″)
30 Power Cleans
40-54: 155/105 lbs
55+: 135/95 lbs; Step Overs Allowed
Rest 5 minutes, and then …
For time:
21-15-9
Deadlift
Handstand Push Ups
40-54: 225/155 lbs
55+: 185/135 lbs; Push Press 95/65 lbs
Session Two
1 Mile Time Trial
A. worked on Bar MU did not get one today. So far have only gotten 8 total
B.13:14
C. 3:18
Off-Season done Sunday.
A. 3 sets of 10 C2B/OHWL w/65# BB. One of the CF Game open WOD’s had OHWL and they were very difficult for me. So getting better with these. NFT.
B. 5 rounds PC @135#.
C. 4 rounds Snatches @ 75#.
D. 3 rounds + 4 Thrusters (95#).
E. 3 rounds. Subbed 5 HSPU for 20 HRPU.
off season
A1) done
2) 3 rrds -nft
did 3 Muscle up instead of seven (shoulders cranky)
had to cut down the 50 ft handstand walk to about 25 ft bc gym was too busy and no room
I do need more work on this ..I struggle with these 🙁
B1) 2 rds 🙁
failed at 3 reps fails killed the rest of the time left – scaled the weight to 138
2) 2+2 (scaled weight to 1st 83 then upped to 93- techniques not solid
3) 8 thursters+ 8 Burpees over barbell Rxd
session 2
10s
300 M
Games: 2
1 Mile: 6:32
Off Season
A. 16:48
B. Made it thru the 3’s +1 clean
C. 4 rds
D. 8 thrusters+3otbb burpees
Session 2
Did the mile first from session 2- 6:41
Session 1
A. 2:21 then EMOM done w 4 inch deficit
B.9:49 subbed 115lb snatch for the clean to spare my bicep
4:30 Diane
A. Practiced catches and swings, then 4-5 HSPU. Get a couple strict and would switch to negs.
B. 12:28. Subbed 30 strict PUS.
B2. 9:06 lower back got jacked up but hung on.
A. 7:18 mile. Almost quit second lap but just pushed on. Wasn’t feeling fast at all… shins jacked after.
Games Prep:
1 mile time trial: 6:35
A. 20 MU: 3:58 (just did sets of 2’s, failed the 20th rep). 5 strict HSPU 2″ deficit EMOM
B. 8:12; 5 min rest then Diane 3:05
Good session!
great work CB!!
Thanks Jean! You too!??
Did class today-
Fun-
14 min EMOM
ODD 30S handstand hold
Even pistols
WOD-
30-20-10
Box jumps while the partner does a wallsit
KB snatch #35 while the Partner hangs from the bar
Each partner did the full rep scheme-
MU progression practice. Feeling the motion of getting over the rings.
Games Prep
A. 20 MU 1:32
SHSPU EMON Done
B. 13:20
C. Diane: 4:58
A .- Done 8:55 did bar MU , RMU still in process
B 1.- 4 complete rounds ( 20 reps) 205#
B 2.- 3 ronds and 6 T2B (63 reps) 135#
B 3.-5 thruster of the 8/8 ( 30 reps) 135#
B 4.-2 complete rounds and 10 KTB Swings ( 90 reps) 60#
Session 2 Skipped
Regards from México
A. Done
B. 36 reps (PC at 155#)
C. 75 reps (PS at 95#)
D. 40 reps. (Thrusters at 115#)
E. 95 reps (KBS at 44#)
Session 2 Skipped
Off Season:
Skip MU’s, shoulder still cranky and dealing with labral tear.
R1-43 reps
R2-73 reps
R3-44 reps
R4- 105 reps
GP1 A. 2:16 First 10 reps UB in 38sec, a PR for UB. Was surprised how easy they were feeling, then as soon as I came off the rings the shock hit my arms and the last 5 were a struggle. Then 5 SHSPU each min. B1. 16:16 I think, but may have been 14:16. DU have been going well lately, hit 88 UB today but the good part is I finished these with minimal exertion, was just breathing normal; that never happens. As usual though the BBJO kill me, was very slow with these. PC done at 165, was… Read more »
Games: 1
A MU: 2:21
Hspu: done
B 1: 10:02 – last 2 movements in blazing sun and 94 degree heat.
B 2: 5:13 – too slow. back was smoked for some reason.
GP
Gym did workout with me 🙂
B. 12:13 / 9:19
Did 1 mile cool down run with class
A. 1:48/1:54/2:20 did 3/2 on MUs. Missed 5th MU on last round. HS Walks were a struggle. Went 25′ then 15′ and 10′. Breathing is always an obstical.
B. 41 reps (6’s + 3 PCl)
C. 83 (4+11)
D. 49 (8’s + 9 thrusters)
E. 110 (2+30)
Extra:
1 mile run with 14# vest. 8:33
5 x 50ft sled pushes 200#
1-2-3-4-3-2-1 EMOM SHSPU. Triceps are done!
A: Not sure if I did this right. Rested 2 min between each set.
1:37;1:32; 1:29- 8:09 total time
The the gym I’m at had a fund raiser work out to support their team going to the games
(12 Labours) It was a fun one.
12 min AMRAP
12 DL 185
12 WB 30lb
12 burpee over the bar
12 cal assault bike
3rds + 37 reps
WOW,
A) done
A.1) 11:57; MU felt solid today; HSwalks, a little wonky
B) done: 1 RD in to the round of 6
C) 4 complete rounds – blah
D) 6 reps into the 8s thrusters, FML!
E) 3 complete rounds + 1 KBswing
POOL TIME!!!!!
Awesome fun WOD! What a great way to start a summer Saturday. Loved this.
A. Did 185# 5 PC and 2RD (keeping it moderate weight for back)
B. RX 4 rounds
C. RX 8 rounds
D. RX 3 rounds
I tried to pace myself and set a number of rounds I was aiming for.