Workout of the Day
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Alternating Pistols x 10-12 reps
Double-Unders x 40 reps
B.
Every two minutes, for 12 minutes (6 sets), complete:
Muscle Snatch + Snatch Balance + Overhead Squat
Load by feel.
C.
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Forgot to add all done at 135#
A. Done
B. 85-95-105-115-125-135
C. 1+10, 2+5, 1+26
Did Thursday.
A-completed
B-Up to 145
C-RX1+1 (more misses than makes, should have done 115), 2+8, 1+30
A: Done
B: @ 60kg – Muscle Snatch / Snatch Balance / OHS
C: RX
Jeremy – 1+2
Ben – 2+10
Beau – 2+8
Joined a group doing Comp. Wod which was pretty similar to Masters:
A. Muscle snatch up to 125
B. Hang snatch up to 155
C. 2+3 (snatches from floor on second set), 2+5, 1+10
D. Done (db presses with 40lb.)
A. Done. Still being cautious with pec/shoulder. First time being in a HS position in 3 weeks and no shoulder pain. Still using a band for pistols.
B. Was unsure where to start so I started too light. 65/75/95/105/115/125
C. Jeremy. Not able to do a push up so I only did the top of the burpee and 95#; 2+5.
Ben. 135# with a thick green band for strict pull ups again due to pec; 1+8
Beau. RX; 1+23
Glad to see your pec/shoulder is doing better!
A. Done
B. 95/105/115/125/135/145#
C. Rx 1+11/1+10/1+7
A) Done
B) Worked on mobility and did class warm up
C) Jeremy: 3
Ben: 1 + 25
Beau: 1 + 40 but messed up and did 20 box stepovers rather than 15, wall balls w/ 10 #, the remainder at the scaled level. Fun to do a wod with the class!
A. Yup
B. 55/65/75/85/95 failed the muscle snatch at 95, but completed the complex.
C. Jeremey: 3+1
Ben: 2 (I may have pouted on the pull ups : / )
Beau: 1+44 really 1 rep shy of 2 rounds…gah.
All RX
A. Done
B. worked up to 135#
C. all RX 2 + 5/ 2 +15/ 1 + 25
Nice work!
A. Done. Pistols coming along.
B. 95/105/115/125/135
C. Jeremy 2@115, Ben 1+27 Rx, Beau 1+25 Rx Nice to workout with the 5pm class – Happy Veteran’s Day.
A. Completed
B. 55/65/75/80/85/85. Muscle snatch the limiter.
C. Jeremy: 2+5 @ 85#, Ben 2+9 RX, Beau 1+ 41 RX
Great work Christine!
A: Done (DU still messy, sub’d snatch presses for pistols – knee pain made me stay away from pistols today)
B: #65/75/85/95/95/95
C: Jeremy – #85 2+5 reps
Ben – Rx 1 + 10 reps
Beau – Rx 1 + 35 reps
Nice work Sarah!
A. Done
C. Jeremy 75# 2+6
Ben Rx’d 2+1
Beau Rx’d 1+54
Maybe Beau made you a little crazy, there’s only 45 reps in the round:) Nice job KW! Happy holiday.
Bad math……I got 26 WB, counted box jumps as 30…geez, I tied you 🙂 1+ 41; I was delirious doing my math!
Your good, i was just teasing. I have to write everything down, I’m sooo bad at counting when I’m cyanotic:)
Good work Karen!
A) done
B) did Justin Thacker snatch warmup with class. PR’d my snatch by 15# at 205#! So stoked!!! Heres a video: http://youtu.be/SM2tqoVEP3I
C) 2+3 RX, 2+6 RX, 1+33 RX
Big PR!! Very nice!!
Wow Jarrod, that’s an awesome PR!
Ahhhhh that is sooooo exciting! That looked great Jarrod!!! You have way more in the tank! Good work!
Thanks a lot Nichole. It was one of those huge milestones for me and has probably been my biggest highlight since meeting you guys at the Invictus Camp last April! 🙂
Awesome PR – Good Job!
A. Done
B.Warm up with class
C. Jeremy 3 @65#
Ben 2+6 @65#
Beau 1+26 Wall Ball 10#
Nice job Andi!
A. Done
B. 95/115 /135/135/135/135. Focused on technique today.
C. Jeremy 2+1 #135, Ben 2 #135, Beau 1+16
A. Done
B. 40/50/55/55/60/60kg
Jeremy 50kg Hang snatch 2rnds+2
Ben 60kg Power Cleans 2 rnds
Beau 24″ 1rnd +6
A. Done.
B. 65,70,75,80,80,80
C. Jeremy 1+11 tried RX but switched to 85#, really ugly at 95#
Ben 1+24 meant to do RX but forgot to add the 5’s back on so did one whole round at 85# then added the 5’s back on for the next round, it had to be the lack of oxygen!
Beau 1+23 RX
Where you from in the NW?
I’m in Parkland, south of Tacoma. How about you?
Hood River, Oregon. If you come to town, let me know or I’ll do the same. I go up to Seattle periodically. Happy training:)
Sounds like a plan!
A. Done
B. 75,95,105,115,125,135
C.
Jeremy – 1 + 15 – 125#
Ben 2 + 5 – 125#
Beau 2 + 15
Wrist is feeling much better but being careful.
Great to hear Michael!