Workout of the Day
Dynamic Mobility and Activation
Every 90 seconds, for 14:30 minutes, complete:
Minute 1 – K-Star Keg Drill x 30 seconds (demo starts at 3:15)
Minute 2 – Band Assisted Lat Stretch x 30 seconds per side
Minute 3 – Reverse Flys x 10 reps
A.
Every minute, on the minute, for 9 minutes:
Minute 1 – Muscle-Up x 3 reps @ low swing, medium swing or high swing (Depending on what you need to work on)
Minute 2 – L-Sit Leg Lift x 5 reps + 10 second hold (link)
Minute 3 – Double Unders x 50 Unbroken Reps
B.
Every minute, on the minute, for 9 minutes (9 sets)
Deadlift x 1 rep @ 85%
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
C.
Max reps in 60 seconds:
Supine Barbell Skull Crushers
D.
Every 5 minutes, for 30 minutes (6 sets), complete:
Row 500 Meters
Double Unders x 30 reps
Burpee Box Jump Overs x 12 reps
40-54: 24″/20″
55+: 24″/20″, step ups allowed
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and to register.
A Hacked my way thru
B. For fun added 25 DubUnders to each Rd of 230# Deadlift: couldn’t keep up with the EMOM pace; took 12:14 for 9rds
C.35 reps w 45lb bar
D. Range: 3:56 -> 4:21
Mobility etc, did 4 rounds emom style did not fully understand the description with minutes and 90 seconds
A: Done
B:9 x 330#
C: Did 50 total. was probably at 35-40 reps on the 60 second mark.
D: Done 1st round just under 3:30, 6th round 3:50. Row to DU transition wasn’t smooth. Mostly 1 or 2 tripups in the first 5 reps, then the rest unbroken to finish up the set. Practiced belly breathing during the recovery windows
Mobility & Activation: Done
A) Done
B) Done w/ 405# DL
C) Did 41 skull crushers in 60 seconds with a 45# bar
D) Done – had to sub out the box jumps with burpee over the ERG: 2:58, 2:57, 3:04, 3:02, 3:01, 2:54
Mobility done.
A. Done
B. Skipped.
C. 31
D. Done with 8 BBJO per round, did not track time. All rounds were done in ~ 4:00
A. Done
B. 210#
C. 25 w 35# bar (arms still dead from ring dips)
D. 3:55/3:48/3:47/3:56/4:02/3:44 That was a tough one to do alone!
Day behind
M&A done
A. Done
B. 145kg
C. 31
D. Subbed 400m run for row
3:16/3:22/3:16/3:23/3:18/3:16
Activation & mobility done
A. Done. Still don’t have bar muscle ups, so I worked on segment drills.
B. 235#
C. 25
D. 2:57 / 2:53 / 2:49 / 2:43 / 2:40 / 2:32
A. done; modified to bent leg hold/DUs beat me today, literally-lashed my left pinkie knuckle at least 9 times
B. (310); done at 265#
C. 27 @ 45#
D. scaled BJO to 6 and did DU last; did get all 30 in each time #winning
3 sets:
20 reverse hyperspace
20 GHD sit-ups
MOB done
A. Done
B. 305# felt good
C. 49 reps (35# bar)
D. 3:03, 3:06, 3:11, 3:14 3:17, 3:16.
Killer training session!
Nice deadlift Cheryl!!!
m/a done
A. done
B. 215
C. skipped due to time
D. all rounds between 3:45-3:55
legs are burning!!
A – Done
B – 360
C – 45 reps w/ 45# bar
D – 3:22/3:29/3:34/3:34/3:34/3:46. DU issues on last round. This was a gasser. Should be renamed Groundhog Day.
A. Done sub MU transitions, DU UB x 3
B. 285
C. 76 w 35# bar
D. 4:05/4:10/4:14/4:23/4:26
Yeah Litsa, solid number on the skull crusher! Anything above 60 is very good!
Thank you!!!
M&A done
A. Done
B. 340
C. Completely forgot
D. Lack of attention to detail- did 1-4 with box jump overs, 5&6 with burpee box jump overs(thanks Jon Capps)3:02,3:09,3:25,3:15,3:51,3:50
Mob and Act done
Worked on MU today – did swings and full MUs.
Worked on HS holds, strict seated DB presses.
Knees still too sore to do anything else
A. Done
B. 375
C. Skipped
D. 3:13/3:16/3:15/3:24/3:27/3:46
Great work today Perry!
Thanks Nichole!
Mobility done. A. completed worked on big swings pulling hips up through the rings (So Happy we didn’t have to do the MU my shoulders from those dips are so sore!) I did the leg lifts hanging from the bar :/ oops… I will do them right next time. B. 245# C. 46 reps- 35# bar D. 3:24/3:25/3:35/3:20/3:40/ 3:37 I worked on increasing my burpee box jump over speed and keeping my row smooth and consistent. Another burner! Thanks Nichole. Is anyone doing the online qualifier for Wodpalooza? It begins October 1. Just curious how we work in those workouts… Read more »
We won’t be programming for the qualifiers since our main goal is to get everyone prepared for the Open but if you want to participate in the qualifiers then absolutely do so! We will have a bunch of people out at Wodopalooza!
Ok Nichole! Thanks so much! I am just going to do the WODS the best I can. I would love to qualify it would be really awesome. Should I do additional wods to prepare? You know add to what we already do?
I wouldn’t add any additional workouts Tracy!
Mobility done
A. Rx, u.b. on all , sorry did m.u’s on all rounds
B. #350
C. 30 reps #45
D. 3:28, 3:38, 3:36, 4:22, 4:19, 3:52 rx
Got pulse to 192 so getting more comfortable with my redline!
A) Done
B) 185#
C) 26 (33#) (my triceps feel huge…; )
D) Rx All b/t 3:55 and 4:00
Great work today!
Thank-you Nicole…really appreciate your input!!
A. done
B. 375#
C. 40
D. did assault bike conditioning test
Which test?!
some guys at the box were doing this test that chris spealler posted
4 rounds
4 min effort 1 min rest
Take your average watts across all 4 rounds and divide it by your weight in kilos. It will give you a number most likely between 3 and 5.
If you are in the 3’s you should spend a good chunk of time on conditioning. In the 4’s you have good conditioning but could use some work. 5’s or higher and your conditioning is good to go.
M&A Done
A-Done
B-365
C-49
D-tackle tomorrow as my kids are cooking me a BD meal with homemade raspberry pie.
Sounds delicious!