Dynamic Mobility, Activation and Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seconds Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed
A.
Take 10 minutes to practice handstand walking. Please choose from the following drills to practice if you don’t have handstand walks yet:
Wall Facing Handstand Marching
Handstand Marching on Box
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Three Quarter Handstand Wall Walk
B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch x 1 rep
*Sets 1-2 – 70%
*Set 3 – 75%
*Sets 4-6 – 80%
C.
You guys get two versions of Kelly to choose from! If you want to tackle Kelly on your own, then go with Option 1. If you want to tackle Kelly with a partner, then go with Option 2.
Option One
“Kelly”
Five rounds for time of:
400 Meter Run
30 Box Jumps (24/20″; 55+: Step-Ups Okay)
30 Wall Ball Shots (35-54: 20 lbs to 10′ target; 14 lbs to 9′ target; 55+: 20/10 lbs to 9′ target)
Option two
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24/20″; 55+: Step-Ups Okay)
30 Wall Ball Shots (35-54: 20 lbs to 10′ target; 14 lbs to 9′ target; 55+: 20/10 lbs to 9′ target)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Optional Additional Session
Two sets of:
Run 1200 Meters
Rest 4 minutes
DMA
A. DONE
B. 155 PS ALL 6 SETS OF EMOM
C. NO TIME TODAY/ WILL MAKEUP
A) Worked on 3/4 Wall Walks and Marches/thigh taps on Box. Worked on trying handstands against wall, eventually got up and held for short while, not sure if hands were too close together though, no video. Will post videos of wall walks, kept legs straighter today, not sure if should have but felt easier. Not sure if hands were too far from wall but guess that is part of the progress, trying to get closer to wall. B) Power Snatches – these never seem to feel any better, not feeling the connection, have videos that I will post. Last sets… Read more »
DMA & warm-up done A – HSW practice done. Got to 6 feet once today (got to 12 feet last week). It took me a while to get the feel for it today, and by the time I did, I had a pretty bad headache from all the upside down, so stopped (probably more than 10 minutes). I think I just have to do this more than once/week and I’m confident that I’ll get it! B – Power snatches – 2×70# / 2#75# / 2×80# – posted videos C – Dissecting Kelly w/ a young female partner. She couldn’t run… Read more »
Saturday fun day partner WOD with hubby:
Teams of 3:
1500m row (switch every 250)
then 2 rounds of:
15 synchro burpees
30 hang power cleans (I did men’s rx) 95
30 ttb
rest 2 mins, then:
800m run together
2 rounds of:
60 wall balls (I used the 20)
30 shoulder to overhead
150 DUs
rest 2 mins, then:
1500 row (switch every 250)
2 rounds of:
30 hspu
30 hang power cleans 95
30 ttb
Fun times. 🙂 everything in sets of 10.
Kept it light again. Little bit of hsw practice
Strict press 10@65 /8@75/6@80/4@85/2@90
DMA done
A. Done
B. PS@95/100/105/110/115/115
C. Kelly 29:30 on assault runner (first time ever using this). Time is 2:37 slower than 4 yrs ago. Not sure if the AR is that much harder or if my engine just needs some work. WBs in sets of 10, definitely did not help the run
Snatches: 100,105,105,110,115,115,115 Did an extra
No running and jumps. So I did a hero workout called Hammer.
5 rounds
5 power clean
10 front squat
5 jerk
20 pull-ups
Rest 90sec
16:44 total time. Fun workout!
Great substitution!
DMA – done
A. Done – longest unbroken HS walk was 2 mat lengths (12′)
B. 85 – 85 – 90 – 95 – 95
C.
CONGRATULATIONS BARRY!!!
Thanks Nicole.
60/5’9”/160
Warm up and mobility – done.
A. Done – handstand marching, kick ups to wall
B. 85, 85, 90, 95, 95, 95
C. 35:28
Runs slower and slower each round. Tried to keep a steady pace on the box jumps. Wall balls in 20-10 each round.
A. Done
B. 45 50, 55 kg
C. Kelly 33.00
No run ski 500, row 500, ski 500, row 500, ski 500
Fun switch up for Kelly!
B. 125×2/125×2/135×2/145×2/145×2/145×2
A. Not bad better than last week video coming
C. Did partner with the wife but I made her do 3 rds for time 20:24
Done!
A. Did handstand hold then plate walks for my handstand practice
B. Power Snatch 65-75-80lbs.
C. Kelly – 34:19. No wall and no ball, so did Sandbag Thrusters instead.
Oh I love that!
DMA Done
A) walking up inclined Driveway
B) 115, 125, 135
C) 24:33 WB UB for 4rds
Warm Up done
A.) Handstand Shoulder Taps
B.) 50/60/65 Kg
C.) Kelly on a Bike ( 800m) – 29:50
Kelly seemed to be an endless story ?. WBs hit me hard.
Nice Saturday session ??
Ganz schlimm!
Ohhh ja!
Great job Marcus!
DMA done
B) done
C) ps 31, 34, 36kg
D) Kelly – 29.00
Crushed it Karen!
A. HSW practice
B. 35-40kg
C. 24:05 running was not my friend today
You still smoked that workout!
A. HS-walk
Ramp practice
B. Power-Snatch:
62,5/67,5/72,5 (no misses)
C. Rowing Kelly:
34:48 🙁
Great Workout:
A: did obstacle HSW
B: 46,5 kg/ 53 kg/ 57,5 kg
C: did sandbag (17,5 kg) thrusters instead wall balls
D: done
??
DMAW… Done
A: Done. Slightly better than last week. Got walking for about 9 feet.
B. 40kg 50kg 60kg across.
C. This was horrible. Did 3 Rounds RX and Scaled last 2 rounds to 800m BikeERG and Step Ups. Happy to run and jumps again… can feel the running and jumping conditioning is low. Running took forever.
Round 1….7:20
Round 2….17:00
Round 3….29:20
Round 4….36:31
Round 5….42:28
Additional: 10k BikeERG 25:59