Workout of the Day
A.
Three sets of:
Handstand Walk x 20-30′
Rest as needed
Short distances, no extended time under tension, but continuing to gain familiarity with balance points.
B.
Every minute, on the minute, for 20 minutes:
Odd Minutes – 5 Front Squats (205/135 lbs) + 8/5 Strict Handstand Push-Ups
Even Minutes – 5 Bar-Facing Burpees + 1-2 Legless Rope Climb
(if you are extremely proficient with your legless rope climb, perform 2 each minute for as long as possible, then drop to 1 per set if you are missing your time caps)
C.
Two rounds for time of:
Row 50 Calories @ competition pace
50 Pull-Ups
40 Box Jump-Overs (20″)
30 Deadlifts (205/135 lbs)
20 Wall Ball Shots (30/20 lbs)
Immediately followed by…
D.
For time:
70/50 Ring Dips
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TEAM WORKOUT OF THE DAY
A.
Back Squat
*Set 1 – 60% x 5 reps
*Set 2 – 70% x 4 reps
*Set 3 – 80% x 3 reps
*Set 4 – 85% x 2 reps
*Sets 5-7 – 90% x 2 reps
Rest 2-3 minutes
B.
Take 20 minutes to build to today’s heavy Clean
C.
Every minute, on the minute, for 20 minutes:
Odd Minutes – 5 Front Squats (185/135 lbs) + 5 Strict Handstand Push-Ups
Even Minutes – 5 Bar-Facing Burpees + 4/2 Muscle-Ups
A. Done
B. 1 rope climbs, 2 HSPU — this was killer for me
C . Skipped this – doing Sundays workout on Monday really took it’s toll on me. Feeling super worn out
A. Done
B. Did RX first 2 rounds then dropped HSPU down to 4’s, 3’s, 2’s
C. 25:45
D. 5:06 (2’s)
A, Done
B. One of the hardest EMOMs I’ve ever done
Did Rx through 6 rounds and then had to drop to 5 hspus and 1 rope climb
C+ D: Completed, but my phone clock got messed up—ring dips felt surprisingly good today…but my wrist is really sore. It was bothering me on the front squat and burpee
A. Done
B. subbed 10 alternating for front squats. They need more work and I didn’t want to aggrevate my back too much.. Then 8-6 HSPU, last 3 rounds 2 ascents
C. 22:13… Can go faster, took easy on the deadlifts so my back didnt act up
D. 4:22 5×10/8/7/5- feeling better about these.
A. Done. Feeling better and better everyday.
B. Done. HSPU got tough around last 3rds but got them done in the min.
C. 20:12 should have pushed a little harder and maybe rested longer than 10min. after B but at the fire station u do what u can when u can.
D. 3:29 4 sets of ten then I was all over the place.
Feeling good and enjoying the WOD mix up. Thanks CJ
A. done working on keeping my feet together and keeping a tight midline
B. done. this was absolutely brutal.
C. 18:57
D. 3:36
A. Done
B. Done w/ 5 HSPUs each round and 2 ascents on the rope for the first 4 rounds.
C. 23:45 – this one was mentally tough right after part B (the 2nd 50 calorie row was an absolute blast – no sarcasm at all………….), but happy to get through it!
D. 3:00 did 6 sets of 10 and 2 sets of 5 – set up a band at extension to mimic the regional standards
A) Done
B) Done; 6-8 strict hspu (started with 8, went to 6, ended with 8) 1 rope climb. Was happy to just get through this as I have had a head cold/ear ache/sore throat for almost a week now!
D) 3:34 – kipping; felt pretty good. Hit it 2 minutes following part B
C) Going to run a mountain instead, try to sweat this nasty cold out!
A. Done after b and c 3×20′ just touched down and kicked back up.
B. Hspu got difficult here ended up having to kip towards the end everything else felt pretty good. Did two ascents first round but had to switch to one to hit every station, since I was running all over the gym.
C. Done clock got restarted during this wasn’t blazing through this though.
D. dips strict in sets of ten
Rest day is definitely needed.
A) 15 min practice
B) Done with 2 HSPU and 1 rope climb, missed the time for the last round
C)39:30