Workout of the Day
A.
Three sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each
B.
Three sets for times of:
Rope Climb x 3 ascents
(start each climb from an L-seated position on the floor – you may use your feet once you’re off the ground)
Dumbbell Snatch (70/40 lbs) x 6 reps each arm
Burpees to a 4″ Podium x 12 reps
(stack plates to create a podium)
Rest 2 minutes
C.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24”/20”)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans (205/125 lbs)
10 Thrusters (155/105 lbs)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (155/105 lbs)
A. Done
B. 2:40, 2:18, 2:25 L-sit start not so good. 55# DB biggest I have.
C. Practiced movements.
Note: not ready to put heavy C squat load on my knee. Hopefully by Monday. Sub’d sled pull practice. Pulled 135#+ sled on grassbsame as 2013 Masters. Drag and hand over hand 100 and 50 yards respectively.
A: done
B: 3:18, 3:03, 2;56 – grip, tough
C: 13:54 – ouch
A. Done…can’t keep wrists on wall
B. 2:15, 2:48, 2:32 fun! :))
C. 15:26 not fun! :(( unbroken ohs, thrusters toughest part 5/5, then 4/3/3…
Great job on B.
Thanks Brother…I need some of that strength of yours…
Matt. Strange request but can you coaches eye one round of b for me? Is like to see what your 2:15ish round looks like. If you have time no need for then heavy db. Just curious on your rope climb attack transition and burpee speed at the 2:15 pace. I think I can learn something from it if you have time.
Sure Brent. I will try to get that done for you, I did however totally forget that on the first round I forgot the L sit start 🙁 I did them on rounds 2 and 3. Sorry for forgetting to annotate that…FOUL!
Megan Becker (50/5’5″/135)
I did yesterday’s workout today, but I added in 2 sets of Part B from today in between C and D from yesterday.
B. 3:48, 3:51
Hiked Tioga Peak yesterday with the family (summit is 11,500 ft.). It was a first summit for my kids. They got to sign the log book at the summit. Exciting day, but I really paid for it today. Doing yesterday’s workout and Part B from today, I think I found my body’s limit.
A done
B 3:08, 3:12, 3:30 rx
C. 135 ohs and thrusters, 185 power cleans
Dnf, sliced my thumb this morning on utility knife, wrapped it up thought it would be good but started bleeding all over, kind of funny I’m looking at the bar with blood on it thinking damn someone bled on this bar and didn’t clean it, then looked at my hand and realized it was me, so stopped cleaned it up, did toes to bar and one more set of ohs.
Yikes! Take care of that thumb.
Oh boy….!!
Another… Oh boy.