Workout of the Day
Dynamic Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 30 seconds
Minute 2 – Narrow Grip Strict Pull ups x 5-8 reps
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  + Low Ring Transition x 3 reps
Minute 2 – Weighted V-Ups x 15 reps
Minute 3 – Ring Dips x 8-10 reps (work on rhythm and effeciency)*
55+
Ring Dips x 4-5/3-4 reps; if you can’t stabilize the rings then stationary dips x 8-10 reps
B.
Every minute, on the minute, for 12 minutes (12 sets):
Sumo Deadlift x 2 reps @ 70%
*If you do not know your 1-RM Sumo Deadlift then use your 1-RM Conventional Deadlift.
C.
Every minute, on the minute, for 24 minutes
Min 1 – Front Rack Alternating Reverse Lunges x 12 reps (6 reps per leg)
Min 2 – Double Unders x 30 reps + Chest to Bar Pull-Ups x 6 reps
Min 3 – Burpee Box Jump Overs x 4 reps + Push Press x 6 reps
40-54: 24″/20″; 135/95 lbs
55+: 24″/20″, step ups allowed; Chin Over the bar Pull Ups x 6 reps; 115/75 lbs
D.
Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Ring Push-Ups x 15 reps @ 1111
Rest as needed
Suitcase Carry x 50 meters each side
Rest as needed
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Mobility etc: Done plus some ankle mobility
A: Done worked on butterfly ring dips (ref: https://www.youtube.com/watch?v=3ktAUQD1wak)
B: 275#
C: Fell behind the pace at minute 12. Completed 7 rounds instead of 8. Did lunges and PP with bar from the floor. Some logistical challenges doing this during class hours but I could not have kept the pace either way. I was shut/sick after 15 minutes.
D: Done: used a 96# barbell for the suitcase carry. Grip gave out in the 3rd round and had to break it up.
Mob & Act done
Had to skip A & D in order to get B & C completed.
B. 205#
C. Man, was this tough! I struggled to stay on pace, particularly through the last 4 rounds.
5X5 Back Squats; have been missing some squat days so trying to do some catch up.
A. 3 false grip kipping MU, 14#, 8 strict RD
B. 215
C. 3 rounds of 10 lunges, 30DU & 6 C2B, 4 BBJO & 4PP. Remaining rounds varied, lunges from 6 to 8, 20 to 30DU & 3 to 4 C2B, 4 BBJO & 3 to 4 PP. Missed a set in there somewhere as I finished a minute early. 105# on the barbell.
D. Done
M and a done.
A did high swing and opening the shoulders
Ring trans with band and 6 strict dips.
B sumo at 98kg
C felt like I was beating the flu out of me, this wod was hard and I didn’t even rx it
Started at 50 kg then dropped to 40 after three rounds. Finished it and with weight change still very hard
Skipped d
M&A done
A. Done
B. 270
C. Done-skipped last 4sets of lunges
D. 30# db, 2kb
Switched the rest days this week, so did this on Thursday.
M/A done
A. done v-ups w/10# wb; still trying to learn to kip those ring dips!
B. 175#
C. RX but stopped after 6 rds…WOW! That one was rough!
D. done w/15# db for crushers; 53# db for suitcase carries; 10 ring pu
Mobility done.
A – done.
B – 300#. Felt pretty good.
C – Wow. Trying to stay ahead of the clock on this felt like I was being chased down by The Terminator. The bad – had to take 30-60 seconds extra rest between final 3 sets. The good – did all sets unbroken. But this wore me out.
D – Done. 35# DBSC. Suitcase 70# KB.
That is great Mike!!
Thanks Nichole! How come I didn’t feel great at the end of that one? 🙂
A. MU transitions, 10# ball and RD w/band (not able to swing on rings – shoulder too sore, time to got back to dr.)
B. 235#
C. Scaled w/ 75# and 3 CTB
D. 20#DB, 15 pu, 70# SC carry
Oh no! I hope your shoulder feels better. I know this pain all to well. I have shoulder issues too.
Thank you Tracy. It has been ongoing Dr always suggest rest but that’s not a good option. Hope your shoulder gets better!
A. Done with stationary dips
B. 175#
C. Done! Yay! Rx, unbroken and so hard!
D. Done with 15# DB and 2 pood
Great work Leticia!!
Mobility and activation done(love the shoulder opener)
A. MU/V-ups (10# ball)/ dips x 10 done
B. Used 315#(have not done Sumo much)
C. Fun EMOM, challenging mentally to keep moving on the minute, especially from the push press to the lunges. Held the pacing thru 6 Rnds then just finished out the last two.
D. Done
Also did Iron Scap and some post Rev Hyper work.
A) Couldn’t get on high rings today…did the transitions on low rings. 8# MB for weighted V-ups. 8 rings dips
B) 155# Sumo D.L
C) Modified to 75# barbell
D) 15# DB’s, ring push-up done, 44# KB for suitcase carries (curious how these will feel tomorrow)
Box Wod today.
Worked up to 185×3 push press
25min amrap
15 c&j 135
15 burp over bar
Airdyne 30 cal
3 rounds 45 reps
D-35 db for skull crushers
32kb for suitcase walks
MOB donee
A. Big swings + straight arm mu transitions; 14# med ball; butterfly ring dips
B. 265 for 1st 6 sets and 275# for last 6 sets
C. Done Rx: finished in 0:18-0:19 for lunges, 0:22-0:23 for du + c2b, 0:16-0:18 for bbxjo+pp
D. DB crushers 20#DBs, ring push-ups with turnout at top, 70# KB suitcase carries
Solid work Cheryl!!!
A. Done 14 # med ball for the V ups. and big swings with the straight arm pull on the MU. I also worked on the kip for the ring dips… but that just is harder for me than strict! B. Done with 200# c. done- RX Good one! Someone please teach me how to butterfly! Anyone want to post a video as to how to get these started. ??? I actually tried a few today after watching Caps do them… but then I went back to kipping. They seem so much more efficient! I was able to complete all… Read more »
I so need to figure out butterfly chest to bars too!!
Great request – I will work on this!
A) done
B) done with 335#
C) done – had to do box step overs
D) done
A. Done. Full MUs, 20# V-ups, kipping ring dips.
B. EMOM 8, regular DLx2 at 345 (81%)
C. Done, scaled push press to 3 reps for all, lunges to 8 for last 3 sets.
D. Suitcase carries w/32kg
Mob and Act done
A. Done
B. 200 – that was different! I think I’ll be feeling that the next few days.
C. Did our group wod – was a better choice for knees.
2RFT: row 1,000/50ttb/50DU/5 rope climbs
D. 15# dbs, 15 ring push ups, 70# kb
M&A – Done A: Done with 20lb Med Ball and 10 dips- Dips still aren’t clicking as it feels like a semi strict dip vs a good explosive kip. Silly Question on the swings. If we don’t use a falls grip for MUs do you want us to try it for the low, mid or high swings? B: 130kg for all. No sumo DL 1 RM so used traditional C&D didn’t do a,s this is the second night I was at the gym until 10:30 PM to get some work in after coaching instead I did Greek Throwdown Qualifier 2:… Read more »
I felt the same on dips but I noticed the more fatigued I became the more I forced myself to at least try to kip. I think it’s a timing thing for me.
Its timing for me also.
M&A Done
A. High swing/20lb V up/10 ring dips
B. 120kg
C. Relieved to see everyone else found this hard. Managed 5 rnds with 60kg but fell off the timing. Long hard look in the mirror required!
Running a day behind – traveled for work all day yesterday, so had to make it my rest day. Did yesterday’s today:
A. 135# all sets
B. Worked up to 185#
C. Worked up to 280# (PR)
D. First Crush Games (Miami) wod was released, which I am doing next weekend. So practiced that instead.
Great work Joe!!
Thanks!