A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
A. Bryan – low ring banded muscle up progressions x 4 reps, handstand walk x 1 minute, alternating pistols x 20 reps.
B. Bryan (150m run vs. bike, 24kg kettlebell swings).
I forgot to post for this wod
A.
Bar muscle ups – struggled a little only got 2 ;(
Wall walks, no partner to assist
Pistols with some rig assistance getting out of the bottom, still recovering from knee injury
B. 50# KB and front lean and rest on the floor, no rings available
Was able to finish every section of each round in about 30 secs and have 30 secs of rest. Felt good, great wod!
Since I can do very little with my injured calf:
5 sets with minimal rest:
10 DLs at 225
35ft hand stand walking
1 additional hand stand walking To 35 ft
Minimal rest
Then 4 sets:
10 toes to bar (working on what I suck at)
35 ft hand stand walking
A: 3 roll to candlestick + low ring muscle up with toes behind rings
3 wallwalks
4+4 banded pistols
B: Emom 20 min
10 cal bike
15 kbs 32 kg
15 box jumps
30 sec front leaning rest in the rings
Great workout!
Clean grip pulls 4×5 95/115/135/155
Front squats 4×6 @4111 115/115/115/115
Triplet
Barbell reverse lunge 3×6 95
Romanian deadlift 3×6 135
Slider ham curls 3×6
Amrap 12 min
20 DU but did 30 SU
15 air squats
10 box jumps 24″
5 rounds
A. 7, 6, 6 Bar MU
Can’t HS Walk yet so just practiced
Pistols to 18″ box. Have a hard time doing these because of mobility issues from an ACL surgery.
B. Could only fit in 3 full rounds. Had an alarm right after the 3rd round. Will finish conditioning with some station volleyball ?
I’ll catch up on posts. Sunday: Couple WOD 10-9-8-7-6-5-4-3-2-1 HSPU Sandbag Cleans 120/60 Pull ups 20-18-16-14-12-10-8-6-4-2 GHD Sit ups We did it in 34:00. I was super happy to actually complete all 55 HSPU. Kipping but it’s a start. 🙂 We were a bit distracted because we were watching the games at the same time. Skipped yesterday because of sick baby. Today. A. Roll to candlestick x3 + low ring MU Progression. It occurred to me later that I maybe should have done 3 RTCS +3 MU Prog x 3 times? What I actually did was 3 RTCS, LMUP x… Read more »
A1. 5,4,4
A2. 20xshoulder taps
A3. 16x box pistols on 12″ box
B. Rowed 200m. Complete Smoke check!
A. Gymnastics program session 1 Lv 2 (work on pistols, pull ups and core)
B. Done as rx’d except for KBS 24kg. Everything always done under 30s
Began with the competitors warm up and clean and jerk work. Was able to get 195 today, and it felt good. Love the gymnastic skills warm up as well. A!. Still working on consistency with MU, so did progression work. Need some coaching on my transition up over the bar, I am missing when to pull. A2. HS walks are easy now – yeah A3. Used TRX but felt better on the pistols B1. 200m – done under :40 B2. 50 lbs. KB B3. 24″ box B4. we don’t have rings, so i performed the front rest on the dip… Read more »
Missed yesterday since I was sick
Am session- 4 sets .25 mile sprint in treadmills
A1.BS 115-5/135-5/145-5/155-5
A2. Strict pull-up 2/2/2/2. No wrap of right thumb
A3. 2 sets
3 way calf raise 15 reps each direction. @85#
Bent over DB flies 12 reps @ 15#
B. From today
EMOM
Min1-150m row :30/:30/:32/:37/:37
Min2 – KBs at 35# no right thumb wrap 15 all rds
Min3 – 15 20″ boxjump overs
Min3- 30 sec front plank thumb couldn’t handle rings
A. Modified to 3 rounds of x5 sets bench (195, 215, and 230) 45 sec max # pull-ups, and 10 pistols per leg.
B. Rx. Only have a 50lb KB though
A.
1. did the second option, since my garage ceiling isn’t high enough.
2. HS walk felt good today. Shoulders were nice and sturdy.
3. My ankle doesn’t have enough mobility for pistols yet, so I did split squats.
B.
M1. did 20 RPM’s on the Airdyne
M2. went with a 55# DB, trying not to push heavy weight to quickly on my ankle.
M3. Did calf raises instead of jump overs–still am not allowed to jump on my ankle yet.
M4. FLR was hard today!
A. Swim 250m
B. Check.
C. I didn’t do. Wasn’t feeling to good.
A.
1. Kipping Bar MUs, a few misses and a few hits each time
2. Wall Walks
3. Pistol Progression on Box and some holding on rig
B.
1. Row 200m each time
2. Rx
3. Rx..ish (missed be a few reps on round 2 and 3)
4. Regular Front Leaning Rest for 30secs
Good PT!
A.
1. 4,4,5 MU
2. Wall walk and 10 shoulder touches
3. 16 pistols
B. First two rounds were good and started to slow down on the last three
A1. Bar muscle-ups
A2. Got it once unbroken, it takes 2 try most of the time.
A3. I need better mobility on that movement.
B. Done with a rower and a 24kg KB (subbed 15 reps for 18)
A1. Strict ring muscle ups to protect my shoulder. A2. Got 10m once, the rest is a work in progress A3. Saw Fraser holding his foot while doing pistols in the games and I thought, why don’t I try that! Did 10reps per leg each round with the toe grab. Still need more hip flexibility, but My first time doing real pistols! B. Done Rx. Set a goal of crushing the AB, settled for 10cal in 11s each round. I can’t imagine extending that effort for say 40s to finish out 40cal like they did in the games. C. Bi’s… Read more »
I grab my toe too, it really helps with the balance
A1. 3x 3x kipping muscle up on bar
A2. 4/4/4 wallruns
A3. 16/20/20 no weight
B. 200m row around 40s
Rx
Box 30″
Rx
A1. Rolls to Candlestick + Low Ring Muscle Up Progression
A2. Handstand hold with only one food against the wall
A3. Still working on Pistols so around 10 reps
B. Rowing/ 24KG KB (Heaviest at the gym)
C. Back Squat – Supinated Pull Ups Max Reps. Up to 245 pounds, 12/10/10/8 PU.
Which food did you put against the wall? 🙂
Love it when I typo something and it can still make sense. Crazy sense but still sense.
Ahaha nice catch!