A.
Three sets of:
Donkey Kicks to Box x 15 reps
followed by …
Three sets of:
Handstand Wall Thigh Taps x 16-20 reps
followed by …
Two sets of:
Handstand Walk (or walk with assistance) x 25′
followed by …
Three sets of:
Strict Handstand Push-Up Negatives x 5 reps @ 50A1
40-49: 4/2″ Deficit
50-59: No deficit
60+: 2″ riser
B.
Every 2 minutes, for 12 minutes, complete:
Power Clean + Mid-Thigh Clean + Front Squat + Jerk
Build to a heavy in the complex
C.
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
40-54:
Muscle-Up + 2 Dips
55-59: 60+ Men: Muscle-Up
60+: Women: Stationary Dips
Rest 2 minutes, and then…
Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
60+: Chin-over-the-Bar Pull-Ups
Rest 2 minutes, and then…
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
40-54: Muscle-Up + 2 Dips
55-59: 60+ Men: Muscle-Up
60+: Women: Stationary Dips
Rest 2 minutes, and then…
Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
60+: Chin-over-the-Bar Pull-Ups
A. Skipped (shoulder)
B. 105/115/125/135/145/155#
C. Row 4:14 then max v-ups: 18
Run: 3:30 then max strict ring row w/feet on box: 18
Row: 4:28 17 v-ups
Run: 3:40 18 ring rows
sat 10/1/16 work
A. Made 25’both times (a first)
C. 14 C2B – 19 C2B – 7 C2B – 13 C2B
B. 130 135 140 145 150 155
Quick question. What is the standard warm up that is recommended before starting part A.? Or is part A going to warm you up enough for the rest of the WOD? Thanks much
Class WOD-Partner
8 min to find Power Clean + 2 front Squats-#135
10 Min AMRAP
10 OH Lunges #65
8 burpee pull-ups
6 KB swings #24Kg
Second workout Split in 3
90-Power Clean #95
60 S2O #85
30 HSPU
60 T2B
60 Power Clean
60 S2O
15 HSPU
45 T2B
Cycled all of my reps for all movements! YAY-
PR’d on my UB T2B!
Exciting day!
A. Done except donkey kicks
B. Front squats 2x 135/155/175/185/195/205
C.
5 mus 4/1
60 Cals Schwinn 25 c2b
3 mus 2/1
52 cals pedal fell off/ 22 c2b
A. Done
B. 125-135-145-155-165-170# complex
C1. 3 UB MU complex
C2. 30 c2bs (6 sets of 5)
C3. 2 UB MU complex
C4. 26 C2bs (5 sets of 5 + 1)
A) Done-love these drills!! they are helping soo much!!
1) 15rpsx3
2) 16rpsx16
3) h/s walk still need more work but getting more comfortable with them
4) 2″def hSPUx5rps-no assistance.
B) complex: 110×2,115×1,125×2,130 failed the jerk ( these felt much better today even
though I failed the jerk
C1) 1 m/u +2 dips
2) not sure it I ran a complete 800 had to changed things the drizzling didnt help, 20rps- c2b
Enjoy your rest!! happy saturday!
A. Done
B. Complex – 75/90/100/110/120/130
C. Row (4:07) + 2 MU’s
Run (3:25) + 35 Pull-ups
Row (4:09) + 1 MU (missed 2 others)
Run (3:15) + 35 Pull-ups
Pretty sure run was not 800m. Ran a different loop because there was a bit of a drizzle.
Did all the MU’s/attempts without using a false grip. Didn’t worry about trying to link them today. Definitely will be working on those over the next couple of months.
Nice Barry!
Reverse order again. Saturday’s gets busy in the gym and its easier to do the metcon first while there’s room.
C. 5, 16, 5, 11 was slow on both row and run.
B. Up to 185.
A. Handstand holds only, too busy by this time for walking.
A. Did it all. Did the Deficit HSPU without assistance worked out solo today. Also… Did 50 foot HS walks one set for quality one set for speed
B. Built to 130 felt good today
C. +2 MUs and 2 dips. These felt great just not enough time after the row
+32 C2B
+2 MUs and 2 ring dips
+ 27 C2b
Also, I did Lift Up Autism fundraiser!
Luke
4 PC 105
24 DU
10 pull ups
My goal as to do all butterfly pull-ups unbroken. Mission accomplished! All butterfly.
5+4 rounds
???
Happy Saturday!
Fun day Tracy!
WOW!!! beast! <3
havea great weekend!!
A. Done
Did my first unbroken 25′. Getting more comfortable!
B. Worked up to 215
C. 2 mu’s- 20 c2b- 2 mu’s- 21 c2b
Fantastic Dan!
These qualifiers are really wrecking havoc on training!
A: Dod everything except HSPU negatives.
WOdapalooza Qual 5: 250 reps
Hatch W8D1
BS: 5@205; 5@220; 5@240; 5@255
FS: 5@175; 3×5@185
My poos quads!!!!
Have a great weekend all!