Dynamic Mobility & Activation
Two sets of:
Thoracic Flexion x 30 seconds (focus on breathe)
Thoracic Rotation x 10 reps each side
Banded Hamstring Pulses x 8-10 reps
and then …
Rocking Bridge Shoulder Opener x 45 seconds
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by …
Every minute, on the minute, for 15 minutes:
Minute 1: Cast Swings x 5-6 reps
Minute 2: Pop Swing x 5-6 reps
Minute 3: Muscle-Up x 1-2 reps
(60+ female: 1-2 Strict Ring Pull-Ups)
followed by …
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 @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 30 minutes:
Minute 1: Alternating Reverse Lunge x 12 reps
Minute 2: Burpees x 10 reps
Minute 3: Russian Kettlebell Swings x 15 reps
40-49: 70/53 lbs
50-54: 53/44 lbs
55+: 44/35 lbs
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DMA – done
did not get a muscle-up, but getting closer.
B. 180 220 240 255 290
C. Done
DM&A. Done
A. Done
B. 215-255-275-305-345
C. Done. Much better than 16 Lunges
DM&A: Done
A) Done
B) Done – using an old DL# prior to surgery (430# instead of 475#)… I hit all the percents however I may have estimated too high…
C) Done – did 18 inch box step ups holding #25 in each hand… Did everything else as written.
Last night I was having an issue viewing today’s WOD. I was logged in, but every time I clicked on the entire 10/6 WOD, the site redirected me to payment section, where there was no “Masters” subscription option. Weird.
So sorry Rodney – the blog was not on ‘viewable’ last night so we went in immediately once we realized the problem!
No worries, I figured the site was under going some maintenance or whatever. But I did actually check the expiration date on my credit card just to be sure. 🙂
Same here
Can anyone see the second part (read more) section of wod for oct 6? I can only see the running section and then I am taken to the subscription section. I have an active masters subscription so I don’t know why this is occurring.
Same here.
Same issue for me.
Same problem.
See above reply to Rodney!
Mobility done
A. Done
Cast swings done
Pop swings done, not sure I have a whole lot of “pop” to my swing yet!
MUs X 2. First time trying no false grip. Felt awkward, posted video to FB page.
B. Deadlift 165X10, 195X10, 210X10, 225X8, 260X6
C. Done with 40lb KB
Thanks for posting the video!
DMA done.
A. Went: Cast/Peek-a-boo/5 strict ring PUs
B. 145/175/195/215/235 then 245/265
C. Done with 20kg KBs for lunges and 24kg KB for swings.
I hadn’t done any burpees for a month. Finally, the shoulder feeling almost normal. Last thing to check off the list will be HSPU. Not sure I’m there yet.
Mobility done.
A – EMOM done. Doubles on MUs. At first, I couldn’t figure out the Pop Swings. Then somehow figured it out in round 2 and these things are freaking amazing. Once I got the timing down, I was able to elevate cleaner than I ever have. Hard to describe. We’ll see if I can replicate this next time.
B – 210, 255, 275, 295, 335.
C – Done. Every bit as much fun as last week. Ha! Kept every round under 30 seconds. Quads on fire.
Fantastic Mike!!
Thanks! The progression of cast swing to speed swing to pop swing then to muscle up is just fantastic how each one builds on the previous.
Dyn/ Mob Done
A1) rocking bridges-done
2) 2 muscle ups
3) Prone MU-skipped by accident 🙁
B) 140 (made mistake in the math),175,185,205,235
C) 10 rds, used 53 lbs
Hope everyone is healthy and happy!! 🙂
A.done
B. did tempo good mornings- did not want to load my knee after FS yesterday.
C. 12cals bike/10 C2B/15 KBs -done all C2B unbroken
Good call Al!
DMA done
A: done
B: 165, 205, 215, 235, 265
C: done
Mobility Done
Did the Cast Swing-that’s all from the A section
B. 135/160/175/190/215-Felt good- no back rounding today
C. Used #35 for Reverse lunges-30S rounds
Went for a mile run just keeping pace was not keeping time. Darn it think I actually PR’d. Going to run a mile tomorrow to see-Going to be doing some of the movements for a local comp on Saturday. Actually doing RX!
Video yourself doing the gymnastics drills and post to the FB group so we can take a look and provide feedback!
Definitely will. ?
Mob done
A. Done. 2 MU
B. 225×10,275×10,300×10,325×8,365×6
C. Done.
Mobility done
A. Done. 2 MUs.
B. 185/225/245/260/295#
C. Done. Rx 53# KBs, rounds done in 20-25 secs.
Fast Cheryl! I was right around 25-30 except the burpees LoL around 18-21. I will keep chasing your numbers ? I just need a jet pack on my bum ?
Good work Tracy! Them some fast burpees!!!
A. MU drills.
B. Deadlifts. 225, 275, 295, 320, 365. Eeek!!
C. EMOM of 8-10 35# dumbell shoulder press, 10 burpees and 12-13 cal. bike.
Good call – how is it feeling today?
Need to get it worked on again….
A. Skipped, did a couple of rounds of dips and DB bench
B. Deadlift
10@250
10@300
10@325
8@350
6@400
C. REALLY Nicole, wheres the love?! Lol!
This kicked my ass this week, couldnt hang with the lunge weight, had to drop down to 60’s. Still subbed cals on Airdyne for burpees but went up to 12 cals. Kbells at 70.
Can we do this again next week?!?
Mobility – done
A. Done – Only managed 1 MU each round today (no false grip though). I too need to work on coming down from that top position.
B. 150/180/195/210/240 Had a team member help me with my set-up today.
C. EMOM – done!
Good work Barry! Take a video and post to the FB group so we can provide feedback!
Thanks Nicole. I will.. I’d welcome some feedback.
Dynamic mobility and activation done
A. All done. String all 2 MUs yay!
B. 145/175/185/200/230
C. Done with 53# Kettlebells super fun workout! Loved it.
Hot Bikram Yoga
I will rest on Thursday and then Friday row. I am competing Saturday. First one Ihave done in a while!
Congrats!!! itsan awesome feelingwhen you get them (muscle ups) yay
nice job! godo luck in your competition!! woo hoo!! Xo
Managed 2 MU today in the gymnastic section. Have to keep a false grip and also worked on just taking 1 cast swing and up. Work in progress.
Deadlift
205,225,245,260,280
No time for the WOD started prepping for this darn hurricane. Will try and do some home wods over the next couple of days as our box is closed til Monday. Have a half rack at home so really no excuses!
Stay safe Tom!!!
Good work on the muscle ups!!
Hope you and your family stay safe!