Dynamic Mobility, Activation and Warm-Up
10-15 minutes of mobility, including, but not limited to…
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Then. . .
5 Minutes of Assault Bike or Running @ 80-85%
Then. . .
Three sets of:
6-8 Rocking Box Bridges
55+: 6-8 Rocking Bridges
A.
35-49:
Every minute, on the minute, for 10 minutes:
Chest-to-Bar Butterfly Pull-Ups x 5 reps
50+:
Every minute, on the minute, for 10 minutes:
Chest-to-Bar Pull-Ups x 3 reps
B.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
35-49: 30/20 lbs to 10′ target
50-59: 20/14 lbs to 10′ target
60+: 20/14 lbs to 9′ target
Rest until fully recovered, and then …
35-49:
For time:
Row 1000 Meters
10 Rope Climbs (15′)
50 Handstand Push-Ups
50+:
For time:
Row 1000 Meters
8 Rope Climbs (15′)
30 Handstand Push-Ups OR 10 Wall Walks
C.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hollow Rock Roll to Superman x 6 reps each direction
Minute 2 – Prone Plank Hold x 45 seconds
Minute 3 – Supine Plank Hold x 45 seconds
A. 4 kipping c2b per minute
B. 35-30-22-13 (6:52)
C. 18:52 Rx
D. ✔️
A1. 10×5 Butterfly Pull-Ups (Trying to improve mechanics to progress to Chest-to-Bar Butterfly Pull-Ups) I realized that it feels better If I pin my shoulder blades together and do not bend my knees on my way up. Is it the way to do it? A2. I performed Tuesday Squat Snatch 30/40/50/60/66/70 My former PR is 70 kg No new PR. B1. 42 reps @ 1:20 – 33 reps @ 3:24 – 22 reps @ 5:10 – 3 reps @ 6:17 (I cant believe that the Wall Ball slipped from my hands missing 3 reps) Total time decreasing rest time 3:17.… Read more »
Will try to hit this tomorrow. Partner WOD with some friends on base:
For time, 30 min cap
– 1200m Med ball run (20# each)
– 140cal Assault Bike
– 100 hang power cleans (95/65)
– 80 thrusters
– 60 squat cleans
28:42
Started w WZA wod 4. Got 190 reps. All I can say is hook grip if you can!
A. Got a bunch of sets of 5 where my chest actually touched the bar! They weren’t pretty (will post later) but I’ll take it!
B. Skipped WB wod since I did WZA
Got 16:46. Did RC singles and Hspu 10-10-10-5-5-5-5
A. Kipping C2B done
B1. 35/60/82/100. Ouch that hurt. We were supposed to rest 60sec on every break right? I think my total time was just under 7min
B2. 15:24. Didn’t have much time to rest after wall balls. HSPU- 15/6 then small sets of 4-5 reps. Shoulders were totally shot.
C. No time. Had to coach 8:30 class today.
Have a good weekend!
Correct Stephanie!
A. Skipped, but caught up on jerks missed earlier in week. Doubles at 100kg felt great
B. Damn that 15kg wall ball….
31/30/25/14 5:35
C. 12:45
The wall. Alls destroyed me haha
When I grow up I want to be just like you…. hahhaha Strong!
Funny!
I didn’t feel strong today! Those wall balls crushed me.
Also, the 1000m on the ski erg did not feel good at all. Anyway, got it done!
Smashed the wall balls pal I’m gonna do it later it’s going to break me I just know it!
warm up done
A: c2b pull ups done.
B : team wod today : 3 rounds : 20 burpee db snatch+ 40 thrusters ( 50/40/35 kg) – 80 kcal rouge assault bike. time : 35: 50
core done
Had yesterday of so a bit of a mash up of 2days will do the rest tomorrow.
Back squats 3×10 @ 92kg
Weighted pull-ups
3@30, 2@35, 1@45kg pr!
Emom 10 : butterfly Ctb 7 reps
Row 1000, 10 rope climbs, 50 Hspus 10:16 RX
A. Done. Tried to touch the bar so I did 3-5 reps each round, focusing on hight rather than always doing 5. B1. 8:13 sc in 6 sets. This was so hard – I decided to go for 20lbs ball to 9´ target instead of 14lbs ball to 10´ target. Had to choose because I would not have made it with 20lbs ball to 10´ target. 22-18-20-14-14-12. Shoulders absolutely smoked! B2. 19:53 rx. Haven´t done rope climbs in ages so they took forever and I did kipping hspu´s. Class was starting so I had to start this one earlier than… Read more »
Great work Iris and so happy you are loving the program!
Still trying to get back by doing 50% of everything:
A. E2MOM10: 5/5/5/5/5
B1. 10/10/10/10/10 and
B2. 6:23 (500+5+25)
C.
1. Work,
2. rest,
3. work and
4. rest.
A) 5/5/5/10/10/10/10/10/10/10
Felt easy so I did 10’s
B) 3:23 sets of 60/40 – 20 lbs
C) done. No time phone went flat. Did strict HSPU
D) done
Tough week but good if you know what I mean.
Thank you for the excellent programming.
Excellent job on your wall ball shots!
B2.
Are those kipping HSPUs? Haven’t seen/done those forever…
Totally up to you – can do kipping or do strict. If you experience ANY pain in your shoulder or neck then cease doing handstand push-ups