Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ring Dips x 10 reps (work on kipping rhythm)
Minute 2 – Double Unders x 40 reps
Minute 3 – Handstand Walk x 20-25 meters (use assistance if needed)
60+: Ring Dips x 5 reps
B.
Every 2 minutes, for 6 minutes, complete:
Snatch + Overhead Squat @ 85-90% of 1-RM Snatch
C.
Every 2 minutes, for 6 minutes, complete:
Clean + Front Squat + Jerk @ 90-95% of 1-RM Clean & Jerk
D.
40-54
21-15-9
Deadlifts (225/155 lbs)
Strict Handstand Push Ups
55-59
21-15-9
Deadlifts (225/155 lbs)
Strict Handstand Push Ups to 2″ riser
60+
21-15-9
Deadlifts (185/135 lbs)
Strict Handstand Push Ups to 4″ riser
A. Complete
B. 180#
C. 250#
D. 6:39
A. Dips no problem, DU were terrible today, no HS walk (tried to hold HS for time)
B.175/180/185 +190
C. 225/235/245 + 255 (just C+FS, no Jerk, shoulder felt sore today)
D. 13:35 with kipping HSPU (HSPU are way to weak, singles form set 15; DL unbroken)
A. modified to 8 minute EMOM 1. 40 double under 2. 10 pushups
B. snatch up to 130
C. clean and jerk up to 185
D. modified to 21-15-9 deadlifts @225/ring pushups
(was really smoked this morning and kept everything under the percentages listed….started warming up with HSPU and shoulders were shot from Friday so switched it up)
Missed this one…attended a Kettle Bell Clinic all day.
A. done RD w/band
B. 85/90/95
D 4:16 w/155 and 25# db press. (1st round with one ab mat switched to db press wen was unable to get all the way down.)
Skipped C limited time. 🙁
A-Done-HSW ok today
B-165
C-235
D-9:35 shspu rough 1/2/3 round of 15 and 9
A. complete – on wall for handstands – no help around
B. 145 all
C. 215 all (shoulders sore)
D. 9:59; DL (225) unbroken, HSPU tough shoulders very sore
A. Done, HS holds
B. 105
C. Did this Sunday 135 – done at base gym so had to be careful
D. 10:05. Slowest HSPU (kipped) ever. Followed by the wall ball/TT2 workout from yesterday – 6:20 20# but not all to 10′
A. Done. HSW slowly improving.
B. 135, 145, 150
C. 205, 215, 225
D. Did class WOD
Later, I did 40 min recovery run @60% HR.
A. Done but right from the get go my body was telling me I should have taken a rest day.
B. Only got to 70-75%. Kept missing, shoulders felt shot.
C. First clean my elbow hit my leg, hyper extending my wrist back. Hopefully it’s just sprained. Put the barbell away after that.
D. 5:30. Borrowed my friends hook wrist wraps for the DL and subbed GHD situps for the HSPUs. First time trying the situps felt awkward and difficult leaning way back but by the last set of 9 I could string them together. Fun workout.
Hope your wrist is ok Kincaid! Good work this week!
Thank you Cheryl. You killed it this week! Always fun and inspiring to see.
A. Done
B. 135-140-145#
C. 175-180-185#
D. 4:59
Awesome work once again Cheryl!
Great job Cheryl!
Practice handstand walk. Was getting 30feet+ consistently.
Did following wod: 20 cal row, 20 DL (275), 7 complexes (t2b, c2b, bar MU), 20 deficit hspu. 6:34
400 m run/20 stoh (155)x2 (3:05,3:15)
15 wb(30)/t2b x3 5:02
Warmed up with D. @135 from yesterday
A. Completed
B. Couldn’t hit the full snatch for some reason so went power @ 175. Felt meh.
C. 225, 245, 245*
D. 6:24
*failed that 245 multiple times past the end of the emom but made-up by loading the bar to PR my clean. Lemonade!
Great job Scott!!
A. Ring Dips, single unders, and handstand holds.
B. 80#
C. 90# (First time split jerking in awhile)
D. DL (Rx), HSPU -1 – 10# plate – 8:45.
**Knee rehab + I squat cleaned for the 1st time in 10 months (65#) – just practiced form..:)
A. Done
B up 185
C. up to 225 (missed jerk at 232)
D. 5:04
Hit prescribed % on Oly lifts but they actually felt a little rough. Finished up with 2000 row. Have a great weekend all!
Started with m and a
A did the emom dip, ring swing and hsw. No dubs
B snatch and OHS 60,60,62 felt good so tried 69 (2kgpb) but missed , not under quick enough pull was great getting under not so much. Gotta get under quicker
C did 3@77kg jerk was feeling good today. Just wanted 3 good jerks at 77 instead of going heavier and missing
D did Diane in 5:40 , 39sec faster than when I did it last. So feeling good. Swimming later. Comp in week and half. And wod with swimming in it.
Nice time on Diane! Not sure how you do everything but it’s very impressive! Keep it up!
Thanks Tracey. I’m only doing same amount as u. If u add swimming that’s active recovery for most, I’m still learning so it’s pretty hard. Lol. Nichole told me to eat more. Haha
Solid work Quinn!!
Thanks Nichole. Feeling good. Getting way more consistent
Hi Nichole ! I am going to participate in the “Brazilan Games” next week, so I am training for the team Wods I have (swimming and runnng included).
Wish you a great weekend !
Good Luck!
Fantastic news, please keep me updated!!
A HS walk is feeling better. Can get 7 or 8 steps in a row now. Ring dips felt better when I focused on bringing knees up higher. Thanks. Good tip
B snatches @ 105 and cleans at 145. Made all attempts but jerks were wobbly today.
C 21-15-9 @ 185 and 4″ riser. 4:08. DL unbroken, same with HSPU’s. Been working on HDPU’s with 2″ riser or less past month, so these felt easy.
A. Done. HS walks coming along nicely due to this program.
B. Class partner WOD, 28 mins w/wb, HSPU, power cleans and rope climbs. Nice to reconnect with my friends.
C. mobility & 200m farmers carry w/2x48kg, 2:03
A. Done with five ring dips per round
B. 120/125/125# these felt good 🙂
C. 145/150/150#
D. 9:17; Rx for deadlifts (15/6, 10/5, 6/3) but used the thinner part of one abmat for the SHSPU’s. SHSPUs are one of the tougher moves for me and they actually felt pretty good today (for me) but I know I can’t get through that many without the abmat (one day soon hopefully though!)
Have a great weekend everyone and Go Ducks ?!
GO DUCKS!
Go Ducks and Utes!
Someday I am going to be able to do a snatch like you and a clean and jerk. Goals for me. 🙂 you are so strong Lady! Inspired!
And I’ll take some of your body weight prowess! Someday!
Solid work Leticia!