Workout of the Day
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**This will be a testing weekend for Group 4 athletes. Hit these as you would in competition, with proper warm-up, and rest 4 hours between sessions if possible.
A.
Event 1
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45 lb Barbell)
30 Pull-Ups
Rest 4 hours, or at least until fully recovered, and then…
B.
EVENT 2
7 Minute Ladder of:
3 Overhead Squats
Start at your anticipated starting weight.
Rest exactly 2 minutes, and then . . .
C.
EVENT 3
For time:
30 Burpee Muscle-Ups
Oh and the rest period was 2 hours.
Did worst on every single event than when we first tested two weeks ago 🙁 After all that work…
A) Jackie: 8:23 (last time did 8:17)
B) OHS: 130 X3 and stopped there. But at Regionals, I intend on attempting at least 1 rep at 135 for tie breaker. I had 3 minutes left on the clock so I would have time…
C) 16 MU (did 17 last time)
This session did not start the weekend on a good note.
A.
6:29. 11 sec PR from the last time we did it.
B.
Warmed up properly up until 205. Got 225, twice. just to make sure it wasn’t a fluke.
C.
6:45. 10 sec PR from the last time we did it.
Its been a rough week so this went better than expected.
Jackie- 5:26 11sec PR from last week.
2hr rest
OHS 255.2
Burpee MU 7:04 (4MU’s short)
Happy with all but MU’s.
I’m jealous of your Jackie Curt, great work! 🙂
I only did the OHS and burpee MU today.
Did 3×265 and didn’t want to push further in case of injury. Finished MU’s in 5:56; slower by over a minute from my garage rings. There’s a big difference when those suckers are swinging and I have to jump to them.
Tell me about it…sucks!
Nice work big guy. You start at 255#?
Ya, I’ve got nothing to lose so 255 it is. :). You gonna join me?
Jackie- 5:58 bout a minute PR and still could move faster on my thrusters. rowed in 3:29 good pace but didnt over do it I usually row this around 3:50.
did 5 min on air dyne to recover and get the arms moving then into the OHS
OHS ladder worked up to 255 PR by 5 lbs since last week
burpee muscle ups- did team standard of 7 min switch off every 3 did 48 as a team in 7 min and then finished off my 30 after.
will have to mix things up a bit thus weekend. I will pick the wods I know I need to test out the most and do them. Short on time. used the fat bar on Wed, did Mondays wods. They went really well. No problems with sto and lunges, Yeay.