Dynamic Mobility, Activation and Warm-Up
One-Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Three sets of:
Pronated Grip Strict Chest-to-Bar Pull-Ups x 3-5 reps
(you may add weight if 5 reps is easy)
35-49:
Three sets, for times, of:
Chest-to-Bar Butterfly Pull-Ups x 6-8 reps
Rest 60 seconds
50-54:
Three sets, for times, of:
Chest-to-Bar Butterfly Pull-Ups x 4-6 reps
Rest 60 seconds
55+:
Three sets, not for time, of:
Chest-to-Bar Kipping Pull-Ups x 6-8 reps
Rest 60 seconds
and then …
35-49:
Four sets of:
Strict Handstand Push-Ups x Max Reps
Rest as needed
*If you do not have a strict handstand push-up then please elect to do the 50+ version
50+:
Four sets of:
Elevated Foot Handstand Push-Up x 10 reps
Rest as needed
B.
35-54:
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Row 500 Meters
25 Thrusters
15 Pull-Ups
55+:
For time:
Row 1000 Meters
40 Thrusters (45/33 lbs)
20 Pull-Ups
Row 500 Meters
20 Thrusters
10 Pull-Ups
C.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab-Whell Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds
GYM WOD = 2 RFT
10 BMU
20 B OVER BAR
30DL @ 225
40 CAL ROW/ 24:50
A. BWX5, 10 LB X5, 15 LBX5
A2. :24,:25,:24
A3. SHSPU= 5/7/5/6
B. GYM WOD
A) sets of 3, should do 5
10,8,8,8 seconds sets of 8
5,7.7,7
B)12:26 (legs a bit tired as did 17.5 day before)
A. Done
B. 13:36
C. Done
A1. 3×5 w/ bw, 10lb, 15lb
A2. 3×8 :24,:24:24 bc2b
A3. Shspu- 5/7/5/6
B. Skipped for this
2 rft
10 bmu
20 burpee over bar
30 dl 225
40 cal row
24:50…..@ Least 8 minutes on bmu since they are all still singles
All done
14.40 felt rough day behind 2 weeks until volleyball is over yea
A1. 3×5 w/25#
A2. 3×8 :11/:10/:11
A3. 18/15/12/10
B. 11:47, first Jackie pace to 6:27 20/10 pull ups, slow to get back on the rower.
C. No time, had to hit the store for our boy’s birthday party
B. 11.31
Mobility Done
A1. 3×5
A2. Just Butterfly Pull Ups
A3. 2-5-4-5
B.14:05
C) Skipped
A. Have to do strict C2B with small band. Don’t have butterfly C2B. Both I think because I can’t open thoracic at all. Working on this.
SHSPU- 8,6,6,6
B. 12:24 (or :42) I can’t remember ??♀️
Rowing has been terrible lately. So slow.
Both sets of thrusters UB but slow and steady. PUs 20/10 and 10/5.
C. Did 5 sets of 25ft HS walk and 15 GHD sit-ups
4 days in a row of red on Whoop. Hopefully better by Monday.
A). 3 strict C2b… considered the extra 7# I’m carrying now my added weight ?.
3 sets of 8 butterfly C2b about 9 sec each.
Shspu 4-3-3-3. Just happy to still have these!
B). Felt sluggish here today. 14:20 but rows and thrusters were slow. Pull-ups felt fine though so that’s a plus. ?
C). Later but will modify some.
A. Done. Added 15#
STHSPU24/18/13/11. Shoulders a little smoked from yesterday
B. 11:34. First round of pull-ups I had a hard time getting in rhythm.
DMA: done A. (50-54) a1. did 3 sets of the strict: did 3 (I still can’t do butterfly) a2.Just wanted to see if I could get a strict hspu/ so I did 1 LOL! Counted that as my first set then did 2 more sets of the elevated foot hs pu’s. Got 4 each time. 🙂 B. Subbed low rows w/25#db’s for the pull ups (I’m still dealing with tears, now it’s a different one that last week. Not sure what’s going on, I don’t usually tear like that.) -I just worked through this, didn’t do it for time, got… Read more »
Congratulations Tabitha!!!!!!!
thanks 🙂 🙂
Mobility completed.
A1)(3)x5
A2):13/:14/:14 x8
A3)12/12/11/11
B)13:59 Felt very sluggish.
C)Completed
Rest up tomorrow and then assess how you feel come Monday!
A.1. Did 3 sets of 5
2. Working on stringing ctb but can’t get more than 2-3. Felt something pull a little in my right delt so stopped
3. 13/12/12/12 sHSPU
B. Did 30 emom from Wed instead but used airdyne 14 cal and did DU instead of run due to logistics. That was rough! Missed a lot of conditioning this week
Oh no – how is the delt feeling?
Feels fine now. Certain movements are rough on my shoulder and I just pretty much don’t push it at all
B. 11:59 modified
1000m row, 4:01
50 DB squats @25lb
30 ring rows
500m row, 1:59
25 DB squats @25lb
15 rung rows
C. ✅Modified
GHD hip extensions +10lb instead of ab wheel roll outs
Shoulder stuff
A. Done
A1. :08/:10/:09
A2. Done
Hero WOD “Eric Olsen”
7 rds for time
5 hang power 115#
5 front squat 135#
5 box jump
50 DU’s
17:12
C. Done
A1. 3 sets of 3 strict cb2 without a band 🙂 Had a hard time doing this with a band last week (used to be able to do them but hadn´t done it for a long time). HAPPY 🙂 A2. 3 sets of 6 butterfly pullups as high as I could get. Can never touch the bar in butterfly pullups but I tried to go as high as I could. Have been trying to get butterfly c2b for a long time but I just can´t manage to do them 🙁 A3. Elevated Foot HSPU 4×10 reps. This was hard! B.… Read more »
Awesome job today Iris!!!!!! Can you film your butterfly pull-ups for me?
Great work on getting sub 15!
I filmed some of them this morning, will post them on the facebook page 🙂 Thank you:)
Warm up done
I do strict pull-ups A lot now since my back is hurting – so did a long warmup and hspu work –
Wod : assault runner 40 sec on 20 sec rest x 30 rounds.
Running feels fine on your back?
Yes ????So I am so happy that I can do that as cardio now. One more week with no “taking changes” so I get ready for the qualifying on the 19/10 ??
Lower-back still sore so I did what I could (at home):
A. Strongman Optional (from tuesday):
4 rounds of:
– 15m Sandbag Overhead-Carry (30 kg),
– 0:30 rest,
– 12 Sandbag Squats (30 kg) and
– 1:00 rest.
B. Gymnastics:
4 rounds of:
– max sHSPUs and
– 2:00 rest.
15/13/11/9=48
C. Endurance:
Bike-tour with kids and hanger
lol espresso and ice cream break – love it!