Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
Every minute, on the minute, for 5 minutes:
3-5 Muscle-Ups
Choose a rep range that you can COMFORTABLY hold for the full 5 minutes. Focus on elevation and turnover. We would like these to feel smooth and effortless.
C.
Take 15 minutes to build to today’s 1-RM Power Snatch
Followed by…
Four sets of:
Snatch x 1 rep @ 75-85%
Rest as needed
D.
Two sets for times of:
400 Meter Run
20 Thrusters (95/65 lbs)
30 Chest-to-Bar Pull-Ups
20 Overhead Squats (95/65 lbs)
400 Meter Run
Rest 3 minutes
*If you repeated 20.4 on Monday, please make adjustements based on how you feel. Many will be feeling their lower back, so switching running to a 20/15 Calorie Assault Bike or 25/18 Calorie Bike Erg may be a smart decision.
E.
One sets of:
100 Banded Triceps Extensions
Make them fast and minimal breaks.
Question: in the D portion of the WOD, is the 3 min rest between sets, or once the two sets have been completed?
A. Done
EMOM for 5
25ft HSW
B. 20 pistols EMOM for 5
C. 160
120/120/135/135
D. 6:42/7:10
Regular PU
E. Done
Short on time did
D. 8:52 9:20 with 25 cal row and regular pullup
Awesome thanks Tino!
Got the fun work in Tim!
A. Done
B. Done, 3/3/3/3/3
C. Up to 67.5Kg
75Kg x 4
D. Done Rx 7:12/6:53; definitely was too conservative on the first but was loose for the second.
E. Done
Solid push on the second interval!
A) Done
B) Did three for each set.
C1) built to 175
C2) Done at 175 for all
D) 9:21/ 8:54. 25 caps on Erg Bike and did thruster with 55lb DBs.
E) Done- broke @ 40/75/90/
A. Done
B. 4 all
C. 175, then 135/ 145/ 155/ 155
D. 10:03/ 10:25
E. Done
*tried breathing only through the nose for muscle ups and running ????
Need to work more on C2B ?
Good to see you incorporating more nose breathing ??
Thank you!!
Legs are back today! Spent some time on mobility too.
A) done
B) done
C) worked up to 120 and stayed at 115 fir snatches
D) first time in a long tine that running hasn’t bothered my knee! ? 8:24/8:33 Rx
E) done
Thanks Tino! Hope your day has been awesome!
Good to see you got a good session in and your legs are back!
A) done ✅ getting better ??
B) 3 reps every minute
C) 155 power snatch
4 sets of snatch with 155 pounds
D) done ✅ my back still sore from 20.4 so instead of tuning I did 20 calories assault bike
First round 9:20
Second round 10:35
E) done ✅
Good to see you adjusting based on feel. Hopefully those changes will have you feeling great tomorrow!
A. Practiced mostly kicking up to a wall
B. 2 muscle-ups. I will have Vernon send video. I try to keep my feet together but they always kick out.
C. Built to my 1RM power snatch of 125#, 130# was…not a power! Then 4×1 at 105#
D. One set 10:10
E. Done
?
A. Done
B. 3/3/3/3/5
C. 185#
185/185/185/195#
D. 1 set Rx 8:51(after 20 unbroken thrusters ,got my PR 30 C2B!!!?)Done only one set because repeated 20.4 on Monday(7 seconds Improvement on 200 reps 16:56)
E. Done
Yeah dude!! So if you can do 30 unbroken CTB after 20 unbroken thrusters surely you can get at least unbroken CTB from fresh?!? 🙂 even more impressive since you repeated the workout yesterday! Beast!
Thank you Coach?
A: ✔️
B: 3,3,2,3,3
C: 95-145
C1: 125-145#. Did 145 for set 3, Stayed at 145 missed it twice
D: 10:00, 9:50
E: ✔️
A. done
B. 3/3/3/3/3
C built to 195. then 175 squat snatches
D 8:39/12:00 did 20 strict pull ups instead of C2B and ran on air runner.
E done
A. done
B. practice
C up to 85, then @ 90lbs for SNatch
D.12:42/12:18 Rx
A. Done
B. 5 sets of 3
C. Up to 205# then 185# x2 205# x2
D. & E. Later
A. Done
B. Done 5 each set
C. Up to 225 tried 240 but squatted it
205 X4 .. slightly heavier but was feeling good
D. RX With run
7:00/6:45 16:45 total including rest
E. Done
Solid session bobby!
Thanks Tino a decent couple days after a weekend full of partying!
Spring in your step after one of the best days of your life!
Hello!!
A) Done
B) Did 3 Banded assisted transitions on low rings each minute
C) Up to 36kg (90%) stopped there. Then 4×1 @ 32kg
D) Scaled to 20 C2b. They were a mess today ??♀️ (10×2 both rounds). Did Erg Bike bc my lower back is bothering me a little bit today. 10:15/10:22
E) Done
Have a great day! ?
Don’t pick up another injury! You have enough to deal with already!
????. I’m being super careful. Nothing serious about my back, just a discomfort not related with exercise or training. ?
A. Done
B. Done with 1 muscle up every minute
C1. 35 kg (1 RM is 37 kg)
C2. Done at 85% @ 35 kg
D. 10:23/10:07 Rx. Run @ Technogym skillmill
E. Done
Howdy!
A. Done.
B. Done with 3 MU
C. 80 kg, then 4 x 1 @ 70 kg
D. Rx 7:30-8:42
E. Done.
Still very tired from a long weekend of work, but got it done.
Have a great day!
Good job getting your session in. I hope you can catch up on some extra rest tonight!
A) Done
B) 3 EMOM, these felt great today. Could have done 5 but wanted to keep them smooth.
C) Up to 175lbs (100%), then failed 185
155×3, 165×1
D) 8:12, 8:45 RX
E) Done
Good job on those muscleups!
A. Done
B. Did 3 UB Ring MUs for the EMOM
C1. 135# for a PS
C2. 120, 125, 130, 135#
E. Done.
Keeping it light to conserve energy. Will push it hard come Monday for the new cycle. Back to writing! Almost done!
Almost there! Finish strong! ??