Workout of the Day
A.
Two Sets of:
Band Pull-Aparts x 12-15 reps
Shoulder Dislocates (Pass Throughs) with a Band x 10 reps
Bridge Ups
x 3 reps
Anterior Band Assisted Pec Stretch x 30 seconds per side
B.
Every two minutes, for 8 minutes (4 sets):
Strict Press x 3 reps @ 85-90%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Push Press x Max Reps with weight used for strict press
(the barbell cannot stop in the racked position, if you need to rest, you may only rest with the barbell locked out overhead)
C.
MEN & WOMEN 40-49
Every minute, on the minute, for 14 minutes, complete:
Minute 1: 135 lbs/95 lbs Squat Clean x 3 reps
Minute 2: Muscle Ups x 5 reps (ladies – 3 reps)
MEN & WOMEN 50-59
Every minute, on the minute, for 14 minutes, complete:
Minute 1: 115 lbs/75 lbs Squat Clean x 3 reps
Minute 2: Muscle Ups x 3 reps (ladies – 1 reps)
MEN & WOMEN 60+
Every minute, on the minute, for 14 minutes, complete:
Minute 1: 105 lbs/65 lbs Squat Clean x 3 reps
Minute 2: Pull Ups x 10 reps
D.
Three sets of:
Weighted Dips (stationary) x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – raise feet with box and maintain a solid, stable midline throughout movement)
Rest 60 seconds
A. Done
B. 155,155,155×3 on press (about 88%)
10 and 7 reps on push press
C. Did with 3 MUs per round. Failed once and only got 2 MUs the 4th round.
D. No stationary dip station. Strict ring dips w/5#s.
WorldClass gym, not able to do MU
B 60kg
C 10-8
D (40-49) 8 CTB instead of MU. Squat clean felt very good, think I can have 70 kg on the barbell next time. CTB was tougher for me. Last set did five, then singles.
Mixed it up and forgot about the real D…:)
Dips 10-10-9 with 10 kg
Supined rows was hard.
A. one
B. Done at 145 funny only got 3/3 on the PP I’d much rather Press, On push press only my fingertips are on the bar due to mobility so it is a little awkward for me to regrip then finish the lift. It is getting better though.
C. Done subbing banded strict muscle ups x 5 reps
D. Done banded dips to get the 10 reps (red) Rows no problem @ 10 reps and horizontal
A. Done
B. All at 160#, max PP 11/9
C. Done, did jumping ring muscle-ups
D. Done, 8 reps each set, dips at 26#
A. Done
B. Strict Press 68/68/73 (failed rep 3)/73 and PP 73# 12/10
C. Subbed 3 CTB + 3 Ring Dips for MU. RX cleans.
Misread this one and did cleans and all other stuff in one minute, every minute on minute! After 5 mins was thinking I would throw up. I was also wondering how everyone else had managed to complete this. Then I stopped and reread it. It’s pretty funny now! 🙂
A. Done
B. Done at 85% for all sets; 13, 11
C. (50 – 59) Squat Cleans done at 125lbs, MU unbroken.
D. Weighted Dips, 10 @ 25lbs, 10 @ 35lbs, 10 @ 44lbs. 8 Ring Rows each round with feet on wall ball, these were starting to hurt my shoulders, same with DB Rows, not sure what’s going with that.
Make sure you are getting proper scap retraction for both those movements. You will generally see people in pain when that shoulder is rolled forward and not properly engaged (pulled back and down)
A. Done
B. 75,75,75,75/14,12
C.95#, 3 banded MU transitions with dips
D…ran out of time…but will make this up!
A. Complete
B. 155×3,160×3,160×3,160×3,,,160×12, 160×9
C. 135# & 3MU each round unbroken < misread 😉
D. Dips 26#x8reps, supine ring rows 10reps
A: 1kRow (2:29 pace light, blood flow) + Done – felt good to do this mobility:)
B: #100/100/100/100 // #100(10 Reps) / #100(10 Reps – squeaky finish)
C: Not done. No time last two days. Happy I could squeeze this little bit in tonight in my dark garage:)
A.Completed
B. 95# 17/13
C. 5 rounds of unbroken MU at 3, then things went south. Happy with that. Liked this EMOM.
D. 10 dips no weight, could not do weighted with full range of motion for that many.10 supine rows. Happy with the day but after all the conditioning we have been doing, wondering what tomorrow might have in store. I’m scared:)
A. Done. B. 125/125/130/130 the push press 9/7. Shoulders felt a little sluggish. C. I was gonna do the banded MU shown below. My coach wanted me to really see if I could get a bar MU since I have not been able to get any MU’s at all and he felt like I was close. I was able to get one warming up so I decided to do bar MU’s for this WOD!! I backed down the weight on cleans to 115# since I wasn’t sure what was going to happen with the workout adding MU’s. But I was… Read more »
Great work Ralph!!! Keep us posted about your pec, hope it was just fatigued!
A. Done
B. 4 x 3@55kg then push press 18/14
C. Squat cleans felt good, MUs 2/3/3/4/4/4/3
First MUs for a couple of months. Concentrated on quality over quantity.
D. Dips 15kg 8/8/8. Rows 8/8/8 to tempo
A. Done
B. 80/80/85/85
85# 12/15
C. Squat cleans 95#
Did MU transitions
D. My body weight is enough:/. Question, if I can’t get full range am I doing more harm by only dipping to my limit without band as I get extreme shoulder pain in full dip.
Do not do it if you are getting extreme shoulder pain! You may need some corrective shoulder exercises if you are experiencing pain
A. Done
B. 140. 11/9
C. Did 12 rounds (24 min.) first 5 at Rx weight (115 and 3 MU) felt to light so did 7 more rounds with 135 and 4 MU. Still felt very manageable. Did 8 unbroken MU on last round and used 155 for last set of cleans.
D. Done with 30 lb. for dips.
Good workout without feeling wrecked.
A.) Done
B.) Done at 75#, 11/12
C.) Done at RX weight w/ 3 CTB + 3 strict ring dips
D.) 8/8 w 8 lbs/parallel to floor
A) Skipped, warmed up with our class.
B) 165 for all. Max reps: 12 and 12
C) 40-49: RX did all cleans tap and go. MU’s 5/5/5/5/3/5/2. did them all unbroken until round 5 and then started missing. That was good practice.
D) 45# dips. 8 reps for each movement
A: Done
B: 3 sets – 3 x reps @ 65kg – 2 sets Max Push Press – 15/10
C: Squat Clean Rx / MU = 5/4/3/2/2/3/1 (doubles +f)
D: 3 sets – 8 UB Ring Dips @ 8kg / 10 Ring Rows 20″ box.
A. Done
B. 135#, last 2 sets push press 11, 10
C. 40-49: Squat cleans @ 135 felt good. MU sets 3/ 2+f/2+f/3/3/3/2+2f
D. 10 UB strict ring dips, bodyweight, 3 sets/ ring rows on 20″ box 10/10/8
A. Done
B. 95# (90% of 1 RM) 16/12 reps
C. 40-49: Cleans @ 95#
double + 1F/double +1F/ 1+2F/ 2 singles/ 2 singles/ 1+ 2F/ 1+2F
Was really uncomfortable on the rings today. Boo!
D. 10 UB strict dips no weight, on rings x 3
10 supine ring rows feet on 20in box x 3
A. Done
B. 71# (85% 1 RM); last two sets were both 11 reps
C. Got in all 42 reps; Rxed squat clean @ 95# and did strict seated MU progression using green band
https://www.youtube.com/watch?v=IbEUM6KQNzg
If you want us MWOD-ers to use a different progression for this kind of Metcon, just let us know.
D. Didn’t have access to Matador, so did all the dips, strict and on the rings.