Dynamic Mobility & Activation
Banded Scarecrow x 2 minutes
and then …
Two sets of:
Banded Lat Stretch
x 45 seconds per side
Banded Tricep Stretch x 45 seconds per side
and then …
Forward Arm Swings x 10 reps
Reverse Arm Swings x 10 reps
Bear Hug Arm Swings x 10 reps
Over and Back Arm Swings x 10 reps
A.
Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Pop Swing x 5 reps
*As tempting as it may be to swing big, keep these swings small.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings
x 10 reps
Interval 2 – Banded Face Pulls x 30 reps
B.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk
Build to todays heavy.
C.
35-49:
Four rounds for time of:
Row 1000 meters
55/35 lbs DB Walking Lunges x 20 steps
100/80 lbs Sandbag Carry x 100 Meters
100/80 lbs Sandbag Push Press x 10 reps
Run 600 Meters
50-59:
Four rounds for time of:
Row 1000 meters
55/35 lbs DB Walking Lunges x 20 steps
80/60 lbs Sandbag Carry x 100 Meters
80/60 lbs Sandbag Push Press x 10 reps
Run 600 Meters
60+:
Four rounds for time of:
Row 1000 meters
35/25 lbs DB Walking Lunges x 20 steps
70/50 lbs Sandbag Carry x 100 Meters
70/50 lbs Sandbag Push Press x 10 reps
Run 600 Meters
Time cap: 45 minutes
Did part of workout a day late.
FS+Jerk
60/65/70/75/80/90kg failed the Jerk but equalled PR on FS. Felt good after 80kg so went for a 5kg PR on the Jerk. Almost had it. Next time.
Pull Up work.
3 rounds not for time
10 scap pull-ups
5 kipping swings
5 strict or box assisted pull-ups
R1. 3 strict PR 2 box assisted
R2. 2 strict 3 box assisted
R3. 1 strict 4 box assisted
Mobility done.
A. Done.
B. 185-225
C. 44:32. Just under the cap. All four rounds were about 11 minutes each. I think something is wrong with me because I kinda liked this one.
DMA complete
A. Completed 2 sets of everything.
B. 125/135/145/155/165/185
C. 40:19 (didn’t do lunges, because I didn’t write them down on my whiteboard ?)
Used 40# DBells in each hand for sandbags.
DMA – done
A – done
B – 95/100/105/110/115/120 (tied my jerk PR)
C – followed your directions and quit at the 45-min time cap…:)
Got through 3 rounds + 1000m row + 20 DB walking lunges + 100m SB carry + 9 push presses
Did everything Rx except for the 60# SB push press – that felt super unstable as I once again had to band together two 30# bags, so sub’d 75# push presses with a barbell.
Starving now!
A. Skipped since did MU WOD yesterday
B. 95/115/135/155/175
C. 50-59 version except “sandbagged” on the Sandbag at 55lbs
R1-12:40, R2-25:49, R3-38:59, R4-51:53 what a different WOD from yesterday!
Lundges were the hardest part for me. Thanks for the ass kicker Nichole!
You’re welcome!
A. Done
B. Felt good. Up to 160
C. Modified due to equipment and did 3rds
Subbed front rack KB walks and farmers carry and used the 35 DBs for the push press
34:18
Strength work in afternoon.
Nice work!
A. Did some of this. Found the jump-up to full support to be really challenging.
B. Up to 205#. Not feeling strong at all today.
C. 42:00. Modified slightly–did carry with two 50# DBs and did Push Press with same dumbbells. I did not do the lunges because I read this without my glasses on. Or something like that. I ran 800m instead of 600m because there are only a few nice days in Fall remaining up here in the great Pacific Northwest.
Better day training. Enjoyed this workout.
Or your training partner forgot to write lunges on the board. Sorry ?
Isn’t it so pretty outside!? I love it!
It’s perfect . . . enjoy because you know what looms
A. T2B and butterfly pull up practice
B. 175-195
C. Darkhorse rowing
A. Complete
B. Built up to 175#
C. Did class WOD – Nancy 5 rounds for time, 400m run & 15 OHS @ 95#. 14:32. Improved my time from roughly a year ago by 1 minute.
A) complete
B)185#,195#,205#,215#,215#,225#
*did much better than last week. Been working on my front rack mobility daily and it slowly is making a difference.
C) do not have a sand bag
Substituted sand bag carrry for kB front rack carrys(53’s)
Did DB push press @ 50# bumbells(used both)
Did everything else RX
Time: 42:35
A. Done
B . Worked up to 245#
C.
Well done today Brian!
Mobility completed
A1)Completed
A2)Completed
A3)Completed
B)135#/145/155/165/175/185
C)46:16 Rx with the exception of the Sandbag @ 90#.
I did this several hours ago and felt good when I completed but now am feeling the effects.
Rest up tomorrow Dean!
dyn/mob:
done 🙂
A1). Row.tran: done
A2). SP+PS: I love this drill – Travis makes everything look east, I struggle with both ..I
cant wait to get this down..
A3) done
B) FS+J: 103lbs, 108,115,120,130 but failed jerkx2 🙁
C). 1 rd only, 18:41 rxd the elements.. did something missing around to my left foot
this one was super tough, the sand kept moving around making the push press
very difficult. ..had to scale ..taped up my foot hoping ill. be good to go Friday.
Hope your foot feels better!
thank you Nicole! …yoursucha sweetie!!! <3
Also super sore today and on the road for work. Figured it was from training hard yesterday for the first time in 2 weeks by sounds like I’m not the only one.
Started warming up and decided to hit some active recovery today since I didn’t really have access to a lot of equipment anyways.
3 sets of 1 k row. Rest as needed in between. 3:50, 3:42, 3:40 focused on slowing down quality of strokes, keeping low spms and breathing.
Mobilized a bunch then did some Turkish get ups.
Great idea Pierre!
DM&A
A. RMU Drills = Done
B. Front Squat + Jerk = 165-185-205-225-245-265
C. 48:32 *
* KB Front Rack Carry (53#) / 1.2 kms Assault Bike (Raining Hard Today in Costa Rica)
Feeling crazy sore (legs) today, so didn’t manage the WOD. Also on an elimination diet atm, and had no energy tonight.
A. completed.
B. Up to 115kg – still way below PR, but starting to creep back up…
C. will aim to do tomorrow
Same soreness here!
you still PR’d your Jerk. Can’t be that bad 😉
But I cound not have squatted…
Rest up and don’t overwork yourself if you are shifting your diet around.
I’m still trying to get 3000+ calories, but there’s been no sugar since Sunday. Carbs just from white rice… Protein and Fat just from meat. Basically x5 600 cal boring meals a day. Added veg yesterday, which appeared to mess my guts up a little. However, research is telling me that’s the addition of fibre from the veg. Adding fruit today and may be some oats later. I’m feeling amazing most of the time, but the timing of eating is everything. Yesterday, I was way out and had no energy when it came to train. As a result, I now… Read more »
A. MUs
Done
B. Jerk (no FS)
100/105/110/115fail/115/120/125(PR)
C. Four rounds for time:
– 1.000m row,
– 20 lunges 2x16kg,
– 100m front-rack KB-carry 2×16 kg,
– 10 KB push-presses 2×16 kg and
– 1 mile air-bike.
10:36/22:02/33:33/ran out of time
Congrats!!!!!
Are the walking lung overhead and are we using 1 KB?
Dumbells or Kettlebells held on each side
Thanks
DMA – Done
A. Skipped
B. 135/155/185/205/215(f)/185
C. 45:15. Grind. Not sure sandbag weight maybe 125.
Good work Sean!
A. Done playing around and got 3 mu’s!
B. 135,155,155,175,195,215 felt good
C. Kicked my arse!
52:00 last 2 rds were faster than first 2