Options for Today’s Workout: Please go by feel today. Some of you may feel great and complete the entire day of training. Others may need some more time to recover. Whatever the case may be, go by feel today.
Dynamic Mobility and Activation
Two sets of:
T’s x 8-10 reps @ 2111
Y’s x 8-10 reps @ 2111
W’s x 8-10 reps @ 2111
Rest as needed
and then . . .
Two sets of:
Shoulder Mash x 45 seconds per side
Band Assisted Anterior Pec Stretch x 45 seconds per side
A.
Every minute, on the minute, for 6 minutes, complete:
Legless Rope Climb x 1 ascent
*If you are proficient with rope climbs, then complete the following . . .
Every minute, on the minute, for 5 minutes, complete:
Legless Rope Climb x 2 ascents
55+
Every 60 seconds, for 8 minutes, complete:
Rope Climb x 1-2 ascent
*If your hands are sore from 16.2 then skip.
B.
Every minute, on the minute, for 12 minutes:
Split Jerk x 1 @ 73-78% of 1-RM
C.
One set of:
800 Meter Sled Drag
Approximate loading might be 115/90 lbs, depending on the surface on which you’re dragging – goal should be that you should be able to complete the effort in less than 18 minutes – but not more than 10 minutes.
YTWLs done
6 Legless rope climbs
Did saturdays strict presses percentages then 4×5
5×10 strict HSPUs (saturday’s)
800 m sled work pull was just under 12 minutes
A. 2 hours of SUP surfing, forearms shot for ropes
B. 195-215
C. 800m sled pull 140#, 14 min
16.2 today, got 259. Really wanted to get through those 145s but the dubs slowed me down, on a positive note I did my 6 cleans at 145 in 30 sec…just needed another thirty seconds!!
Redid 16.2 today. Scored 255 which was very close to what I projected with my revised pacing. This workout was tough.
A. Did 16.2 today. 253 reps. I saw the 145# bar, had time, but didn’t even attempt—knee isn’t strong enough to support that yet. I was happy with this since I have squat cleaned once since surgery and no pain. I could tell there was a strength imbalance getting up, but big progress.
B. Split jerks at 100#, 105, 110.
C. No ropes, so did 1 MU every 30 sec for 6 minutes.
Mob done
A. resting up left shoulder so Subbed with 12 min EMOM of:
Min 1- 30 second farmer carry 70# KBs
Min 2- right arm bicep curl x 10 reps 25#
B. Subbed with midline work, 5 rounds of:
15 ghd situps
15 back extensions
15 parallete shoot thrus
C. 800m sled drag with 90# on sled….16:00with some hills in there! ?
Did 16.2 Friday (175) and Sunday (173). It was all about the 185# cleans for me.
A. Did Saturday’s strict presses off of 155
B. 800m sled drag, 13mins
Mobility done.
A and B. Skipped to warm up for 16.2 . Decided not to do it after my 185 cleans were not going well and had a tweak in my wrist on a miss. Practiced DUs EMOM.
C. 12:58. This was fun and challenging as the parking lot and street are up and down everywhere. Calf burner!!
Good times as usual….
Just the split jerks EMOMX12 @ 185across
Then Thrusters 7×1 AHAP 185,185,195,195,205,205,205
Did 16.2 for the first time 2 hours ago. Been sick for the past 3 days. T2B still light up my lower back. Got 175. Was pissed about that. Waited 30 minutes, took a drink and hit it up again. And got 175. Hey if you would have told me 6 months ago I would be able to do 100 T2B. I would have taken it. I’ll keep working at them. Nicole thanks for the prep, it was helpful.
That’s impressive to hit it twice. My arms are still sore from Sunday.
A. I just did the legless because I new I would be back later to do 16.2 a 3rd time.
258 on Friday. 255 on Sunday. 260 today 9:49 rope time. Fun wod!
16.2 re-do: 176- 3 more reps than Friday-2 away from the 3rd rd, actually 1.5 if you watch the video(I’ll attach the same link that I submitted for my score). I was right where I wanted to be, just couldn’t get thru the cleans. I don’t film this stuff often but since I had to anyways I will attach it, any advice, critiques, and words of wisdom are greatly appreciated. spoiler alert- the last 5:00 is just me laying on the floor!
Redo 16.2. Thought I could squeeze out a few more cleans. 255 same as Friday. Oh well, it was a great workout.
Good job!
Thanks Kincaid. Good luck to you on 16.3.
16.2 Redo
Goal was 174+ reps…ended up with 171 which was 2 reps more than my first go around. I’m really happy with my efforts on this one ; )
Mobility done!
A. EMOM Rope Climb – tried to work on getting to 15ft mark in two pulls. Just coming up short on most attempts
B. EMOM Split Jerks – 6 @ 120 and 6 @ 130
C. did not do sled pull – tweeked back on Friday and decided to play it safe today. Did a few HS holds and practiced HS walking
ROMWOD
Warmed up-
First 30 DU-Thanks Pete! I will be working on these over the next 4 weeks
Did Saturday’s
55/60/65/70/85
75/70 the remainder
I ran 200 instead of row-Need the running-
All Kipping HSPU
Failed 1st HSPU-ran 200
1+1-ran 200 10 DU
3-200 10 DU
3+1-200 10 DU
5-UB PR by 2! so excited-200 10 DU
Practiced DU after
Then did another 4 UB HSPU-
Good Day…
boom
16.2 redo. I have been sick the last 9 days. I did 16.2 on Friday at a moderate pace getting 171 reps. Today, feeling better – about 80% and still congested – i got 253!!!! I’m beyond excited. I did Heidi’s visualization and went it with a attitude that this is what I’ve been training all year for. Thanks for the great warmup plan. Can’t wait for 16.3. Hope everyone else has as
good a day.
Great job!
Thank you
Way to get to that bonus round of T2B and DU’s!!!
Thanks. Hope you had a good one as well.
That is AWESOME!!!!!!!
Thanks – really excited
That’s great!
16.2 redo today. Got one more rep – 168 instead of 167. Have much work to do on t2b (especially that volume per set). They are just too slow. On to 16.3.
Did m and a
Was feeling good today but skipped legless to focus on what i think may be in wods and what im not really good at.
Did the emom of jerk at 67
12 emom of hand power snatch, wallballs and box jumps. This is my guess for a wod may not be this week.
5 hang power snatch at 43kg 10wallballs and 15box jumps. All felt pretty good today. Nothing too hard out as shoulders werent felling the best.
6 emom of mu catches 3s and did the dips at last rep. Felt nice and smooth today.
Re-did 16.2 today, improved my split time on the DU’s by over a minute (to 6:44), but total reps are the same @ 165. I had 4 pulls but couldn’t get under it.