Dynamic Mobility and Activation
Every minute, on the minute, for 9 minutes, complete:
Minute 1 – Wall Slides x 5 reps
Minute 2 – Band Assisted Lat Stretch x 30 seconds per side
Minute 3 – Shoulder Opener x 45 seconds
One set of:
Xiaopeng – Part 1 x 5 reps
Xiaopeng – Part 2 x 5 reps
A.
Every 2 minutes, for 16 minutes, complete:
Interval 1 – Muscle-Ups x 2-4 reps
Interval 2 – Handstand Walk x 15-20 meters
Progressions for Muscle-Ups:
Roll to Candlestick x 6-8 reps
OR
Low Ring Transitions x 4-6 reps
OR
Jumping Muscle-Ups x 2-4 reps
Progressions for Handstand Walk:
Handstand Leg Taps x 12-16 reps
OR
Assisted Handstand Walk x 15-20 meters
B.
Every 2 minutes, for 20 minutes, complete:
Push Jerk + Split Jerk @ 70-75%
C.
Take 8-10 minutes to build up to a heavy 3-Rep Deadlift.
This should not be a new 3-Rep max deadlift. I just want your back nice and primed for the workout. Do not sacrifice mechanics for load.
D.
Three rounds for time of:
400 Meter Run
15 Deadlifts
10 Box Jumps (24/20″)
40-44:
185/125 lbs
45-54:
155/105 lbs
55+:
135/95 lbs
Step-Ups are allowed
Mobility: Done
A. 4 MU/Handstand Walk 15m
B. 210#
C. Started with this and my low back sent a stern warning that I was pushing my luck. Stopped and rested. Did mobility and came back for Part D.
D. Can’t run here just yet. Subbed 30 Cal Assault Bike. 10:31
Mob finished
A. 3×4 SHSPU @ 4″ def., 3×5 SHSPU, 3×8 kipping HSPU
B. 225. I just can’t lock 245 in overhead. 3 attempts, just standing there, wobbling. Prob pretty funny to watch.
C. 6 @ 165
C2. 3×2 @ 215
D. 3:44, 3:38, 3:39. Don’t know my 5k pace, but this is assuredly waaaay faster. Felt good so I stuck with it.
A. Pressed for time so I did 12 mins, 4 mu’s and 20m handstand walks all UB.
B. Went for 10 mins @ 185
C. 185, 275, 365.
D. 9:18 @ 185#
Good work Miles!
Did a combination of yesterday and today.
No MU work as this is what hurt my arms last week and want a little more rest from it.
A. Back Squats done.
B. AB/WB 8:05 WB felt good and were UB
C. Push Jerk + Split Done
D. Deadlifts, thought this was a 2 rep deadlift scheme, got a new 2RM. Wasn’t really trying just happened.
E. Run/DL(155)/BJ 10:25
Good call Hoke! Sweet on your deadlift 2-rm work!! Nice!
Mob finished
A. 7 sets of 4 MU. 7 sets of 15m HSW (5 unbroken!)
B. 185 for all sets
C. 3@365
D. 8:34 @ 185
Great job on your gymnastics work Scott!!
A. MUs 2s and 3s HSW more like 5m sets.
B. 3 sets at 145/4 sets at 155/ 3sets at160
C. 3reps at 365
D. 8:31 (155# DLs)
Mobility done. A. Had to do ring dips (10 each round) – hand is torn. HS walks B. 100# for Push Jerk and Split Jerk C. 195#. This felt great – just enough to warm-up for WOD D. Had to Row instead of run. – Mexico City has issued a Pollution Warning for elevated levels of Ozone. It was advised that no one do any activity outside = crazy! No wonder I am still having that “Fran” feeling in my throat from yesterday. The levels are the highest they have been since 2002. They gym is an “open-air” gym too,… Read more »
Time limited tonight. Soccer Dad. 🙂
DMA done.
A. Ring Dips 5×10 and 5×10 shoulder taps.
B. Skipped.
C. 225 3 RM, if more time, I had another 20 lbs at least.
D. Done but didn’t time.
Mobility done
A. 2 muscle ups/10-12 feet handstand walk
B. 195# only for 10 min
C worked up to 315# and it felt good
D with 185# 10:51 was on pace for sub 10 then legs just said no more. Still happy with performance
E ROM wod then sleep
Mob and Act Done
A. 4 MU (felt good with these) and 30′ before breaking
B. 205 all sets
C. Stopped at 315 (kept getting asked to help the ladies spot their bench press)
D. As it was snowing pretty good tonight(nice,right)
I subbed a 1:15 sled push for the run with 140# (didn’t think that would suck so bad). Finished at 9:00. Grateful for only 3 rnds. Should have run in the snow.
Mob Done
A. MU transitions/ HS walks
B.worked to 135
C. 205
D 10:45 125DL
Nice work Litsa!
A. 2 and 12m consistent, fell at 35-40′ every time
B. 185-215
C. 395
D. 9:12, low back lit up on runs!!!!
Wow me too Matt.. My lower back was screaming on rd 3…. lol.. but I didn’t do 395 deads!
Hope you get in an epsom salt bath tonight!
Mobility done
A. Low rings transitions focusing on keeping rings neutral, pop hips and catch high on the rings! Handstand walks all unbroken – 20m x 8 sets.
B. 155-165#
C. Just did a few sets of 3’s at 155-205#
D. 7:58 (125# deads)
Smoking fast Cheryl!
Thanks Nichole! Fun, fast workout!
M&A done
A. MU’s were 4/4/3/2, hs walks @15m, none were ub-seemed like I struggled with both more than normal
B. All 10 sets @175
C. 225,275,315,335,355,365-all by 3
D. 10:06- subbed 500m row
Muscle ups to jumping M/U
HS Walk and shoulder touches once fatigued
155# jerks, working back from injury
405
1013
Mobility and activation done A. Muscle ups went great today! Able to string two in a row for all 8 sets. I really worked on keeping pressure on the rings and that helped so much with the swing. HS walks unbroken. b. used 135# for all sets C. 245 for a set of 3 felt great! D. I had a few issues… my ankle is still a little weak when I run so I had to go sort of slow. I tried to wrap it and that made it worse so I had to pull over in my run and… Read more »
Beast!
Great work Tracy! Hope your ankle feels better!
Mobility done.
A. Transitions and handstand. Shoulder pain came back half way through so stopped.
B. Skipped, angry shoulder…
C. Kept light to 155.
D. 8:59 at 155.
Nice running!!
Mahalo Matt!
A. HS holds, candlestick rolls, pistol practice
B. Skipped
C. 305
D. 9:18
Also a big thank you to Tracy OConnell who took time yesterday to help me with the bar muscle ups. I really appreciate you Tracy and it was nice to have an invictus meet up!
So glad you come to CFA! Can’t wait to train with you again.
Mobility done
A hands are ripped to shreds so no muscle ups. Candlestick to pistol and HSW (24′ unbroken)
B. Complex up to 130
C. Work to 235 good triple
D. 9:37 with 143#.