Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1: Inchworm + Toe Drag x 5 reps
Minute 2: Reach Thrus x 10 sets
Minute 3: Single-Leg Banded Good Morning x 10 reps per side
followed by…
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
A.
Every minute, on the minute, for 15 minutes:
Minute 1: Pop Swing x 5-6 reps
Minute 2: Peek-a-Boo Swings x 5-6 reps
Minute 3: Muscle-Up x 2-3 reps (60+ female: Banded Muscle-Ups x 2-3 reps)
One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Same as last week, just want you getting comfortable lifting this weight for these reps.
C.
21-15-9 reps for time of:
Deadlift
Handstand Push-Ups
40-54:
225/155 lbs
55+: 185/135 lbs
Rest 3 minutes, and then …
21-15-9 reps for time of:
Row (calories)
Burpees over the erg
Rest 3 minutes, and then …
For time:
Assault Bike x 50 calories
Deadlift only today–140/165/185/205/220– much better feeling than last week
Mobility done. Skipped the muscle up drills – shoulders won’t allow. Substituted with bicep & tricep openers a la Julien P 🙂
DL sets done. Skipped DL&HSPU WOD short on time today but did 5km run in the evening
A. Didn’t do trying to let shoulder heal
B. 165,195,215,245,260
C. didn’t do Diane, want my shoulder to heal, 5:49 burpee, 3:50 assualt bike
Good call Chris. How is it feeling today?
starting to feel better, i keep smashing the area with a lacrosse ball
A: done
B: 125-150-162.5-187.5kg (6)
C: 4:20 – 6:10 – 2:47
Mobility done A. Felt good today. All done without false grip. Linked three sets of three MUs. Need to work on my swing off the top instead of just dropping down. B. Deadlift 165×10, 195×10, 210×10, 245×8, 260×6 C. Diane 11:00 this is a PR for me as I’ve never done this workout as prescribed. HSPU are a weakness for me and just had to break them up into small sets to get thru them. Last set of 9 was 4 then 5 singles with rest in between each, almost hitting failure. Was sure glad to get thru that one!… Read more »
Awesome Edward!!!!
A – Did MU progressions and 3s on the MUs. Reps getting cleaner every week.
B – 210/255/275/300/335 (same #s as last week but felt more solid this week).
C – Totally played this wrong, went out hot, redlined early, and was trashed by the time I got to burpees. Ugh. Diane: 5:10, Row/Burpees: 6:42, Assault: 4:00.
Dyn/Mob EMOM-Done 1s Ring muscle recruitment-done w/2 1/2 lbs ea A) EMOM 5rps,5rps,2 sets of 2 singles , sadly that was all I was ble to achieve I spent the next 9 mins of failed rps ( about 8 or 9 x) so before I got injired I stopped. I think its was bc I feel my arms havent recovered from saturdays C2B, and then all th eupper body work I have previous shoulder issues its just a bit imflammed I will rest, work mobility tom ready to take on Friday 🙂 B) 145,175,185,220,235 C1) Rxd 7:21 C2) Rxd 7:53… Read more »
Oh Lise – how are you feeling today? Is it any better?
hello Coach! <3
yes its not even bothering at all I stretch it out and worked mobility I will do focsing on that area just in case but its back to feeling fine …thank you for your concern ! your the best! I will get you that video today ..I hope you can help me figure out what Im doing wrong .. hope you have a good day! XO
Absolutely Lise- even if your shoulder is feeling good today, you may want to go easy on it for one more day!
A. did the MU progressions and 3 MUs
B. Bench
10×155
10×185
10×195
8×225
6×240
C. 21-15-9 2:39
C2B
strict HSPU
rest 3 min 6:33
21-15-9
airdyne
GHD
rest 3 min
airdyne 50 cals 3:14
A: Done. Hands felt this one but good. all 3s
B: 415# – final set. ugh. missed last weeks progression. feeling this one.
C:
diane: 4:41
rowburp: 5:07
ad: calls broken. ran 3m as fast as i could
Having done this wod from beginning to end, I should have just dug my grave for time. Miserable.
I have to agree with you! I burned out on the first two WODs then nearly died on the assault bike LOL
Haha! Yeah I’m feeling pretty tired now! ???
Mobility done
Mups 3 each landing almost locked out
B. 190/230/275/290/310 trap bar. I compete Saturday so want to save my back
C. Diane 3:29 unbroken everything
C2. 7:11 burpees killed me
C3. No time
Mobility-Warmed Up
A. Skipped
B. 135/160/175/200/215
C. Diane 9:56
C2 7:58
C3. 4:46-legs wee tired by this time…focused on keeping pace
Mile Run…
WOW! What a training Day!
So excited to finally do Diane RX!
I did not stand around and do 1 by 1 for HSPU-I repped them out and only did 1 single…YAY!
Such an awesome day Cheryl yay!! Hard work is paying off!
Mob done
A done w/ 3 MU
B. 230/275/300/345/370
C. 5:20/5:29/ No AB so 50 cal row in 2:19
Mobility done.
A. MU drills. Hit 5 MU, missed 7. Just gotta keep at it…
B. Skipped- resting psoas.
C. 6:59 subbed pullups for deadlifts. HSPU got rough! Slowe down last part of 15 and 9. 6:15 row was steady, not too bad on burpees. 2:09(airdyne) really hard today. Hamstrings were little up! Hard to push it.
Looking forward to some rest!! Have a nice one.
Mobility done
A. Done with 3 MU ea
B. 10@185, 225, 245, 8@275, 6@295#
C. 2:57, 6:11, 3:42 (AirDyne)
Speedy! and Strong!
Thanks Tracy, you too! And now I just want to sleep! ?
Your workout!
Monday and Tuesday smoked my right shoulder so I did everything left handed.
Deads 135/155/165/190/210 one handed. Based this off the 5rm strongman stuff you had us do a while back!
One handed deads at 155#/ one arm push press 50#. 4:43, smoked my back cause everything leans to the right!
Row cal/ 1 arm Kbell 53# 4:13
Airdyne bike 1:57
DMA – Done
A.) Done – Had to do the banded Muscle-ups
B) DL – 180 x 10 220 x 10 235 x 10 275 x 8 295 x 6
C) 7:30 9:42 4:50
Mobility – done
A. Had trouble with opening sets, but managed to get 3 (singles) in each round after that.
B. Deadlifts – 10 @ 150/10 @ 180/10 @ 200/8 @ 220/6 @ 240/4 @ 260
C. Diane – 4:17
Row/Burpees – 7:51
Row (no assault) – 3:09
DM&A: DONE
A) DONE
B) DONE – 10@215, 10@260, 10@280, 8@325, 6@345 based off an old 430# 1RM
C) DONE – 4:27 RX, 6:48 RX, 3:31 RX
Um you killed me today… nice work Caps!!
Dynamic mobility and activation ✅
Crossover Symmetry ✅
Ring muscle up reverse pulls ✅
A. Done and 3 MUs strung together for all sets ✅
B. Deadlift
150/175/190/220/235.
% went up ? Due to new PR on Saturday
C. Diane- 3:10
Row Burpee 6:09
Assault Bike 5:45
Total time 21:05
Assault bike legs were dead ?
Killer PR Little Lady!!
Thanks Pete! ?
DMA done
A: done , 1 MU each 3 min
B: 165,200,220,250,270
C1: 7:14, 2: 8:43 3: 4:48