Workout of the Day
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A.
Two sets for speed & efficiency of:
10/7 Burpee Muscle-Ups
Rest 2 minutes
B.
Every 2 minutes for a total of 12 minutes (6 sets) complete:
15′ Rope Climb x 2 ascents
4 Squat Cleans (225/135 lbs)
(Perform C as a PM Session, if possible)
C.
For time:
100 Double-Unders
50 Handstand Push-Ups
Rest exactly 2 minutes, and then . . .
For time:
40 Toes to Bar
30 Shoulder to Overhead with Axle (160/100 lbs)
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A. Done
B. 44-55 seconds
C. 7:00 total excluding rest 3:00+4:00
A) 1:18. 1:36
B) 1:02. 1:14. 1:24. 1:40. 1:59. 1:57.
Haven’t cleaned in a while and that got hard!
C) Dub+ hspu = 5:11
T2b+ s2o = 6:09. (I think- forgot final time)
11:19 total
A. 3:35. did 20 for time, no rest
B. 40s; 38s; 40s; 39s; 38s; 39s
C. tonight
C. 3:10; rest 2 min; 4:57. STO were tougher than i expected.
A.
1:43/2:06
B.
Stuck to every 2 minutes even if I wasn’t complete.
first 3 rounds – complete
round 4 – 3 cleans
round 5 – 1 clean
round 6 – 1 clean
C.
7:36/7:20
Sorry, have been inconsistent in posting but have been following – I wanted to thank you CJ and team for all the time and effort you put into this awesome programming!!
Did this only today:
15′ Rope Climb x 2 ascents
4 Squat Cleans (225/135 lbs)
6 rounds. 4 cleans first 3 rounds, 2 cleans last 3.
Some mobility. Technique work.
Because I am doing team, I am trying to work on weaknesses based on those events.
A) 5 min even with rest. Splits are right at 1:30.
B) I was over a minute on each, so I only completed 5 rounds.
C) 11:38 with rest included. Used 165 barbell. S2O were awful. I open with 11 and almost threw up. Crazy.
C.
4:56
DU 1:09 tripped a couple times, but then pulled it together, arms really got smoked on the HSPU’s,
rest 2 mins
8:50, T2B were ok 3 sets, but not as good as i thought I’d be on the S2O, first time using an axle bar, kinda weird, but ok.
I’m ready for a recovery day!
A.
1:24, 1:50
did the jumping into/strict muscle ups, dips burnt out very fast think im going to stick with the normal style.
B.
42,45,45,46,51,1:00
Was getting a little gased in round 5 and 6
C.
Just did the full Event #6
Made the mistake and thought it was 90 meters of lunges not 90 feet, that sucked to say the least.
got off the jerks just under 10 min and I think it was around 12 min when I was at 90 feet.
I was well over the time cap with 90m of lunges.
A.
2:05, 2:00 (10 burpee muscle up each set)
B.
1:01, 1:05, 1:07, 1:10, 1:03, 1:13
not very efficient on the rope climbs, need more practice. cleans felt good.
You guys might want to see how these 3 days feel. The regional will be fri-Sunday, it’s good practice
A) 1:34 & 1:32. Each rep needs focus when coming down to keep the rings from swinging
B) :43, :51, :49, :52, :53. No touch and go for me, maybe last round at the event
C) later
12:19 on wod 6 as rxd, my axel weighed 170, the lunges and shoulder to oh were real
I rested so much it wasn’t funny. Good to feel it out.
Cj,
Same goes for me. Thought today would be rest so planned my day according. Have to rest today. Can I go ahead and make up todays work tomorrow?
Thank you!
I was planning rest today too. What’s the new training schedule/rest days?
CJ,
I travelled to Toronto and heading back to Montreal later this afternoon for wok. (with a 5am wake up to go to the airport). Won’t be home until 6pm.
I thought today was rest day. Will tomorrow be a rest day?
Should I do today late tonight and rest tomorrow, or can I do today tomorrow?
Thanks for the help.
Chris
A) didn’t time. But kept a steady pace
B) went horrible. No jump, had to rush this am, was over a min each round. 225 felt like 275. Did 4 rounds cuz I ran out of time. Not happy with myself.
C) 11:56 (5:43 split)