A.
Spend 5 minutes working on muscle-up technique work of your choice and then . . .
All age groups*
Every minute, on the minute, for 8 minutes:
Muscle-Ups x 33% of Max Reps
*55+ women have the option of doing ring dips instead of muscle-ups
and then . . .
Every minute, on the minute, for 8 minutes:
Strict Handstand Push-Ups x 33% of Max Reps
*50-59: 2″ riser
*60+: 4″ riser
For completion:
100 Tuck Rocks
B.
Every 2 minutes, for 8 minutes (4 sets), complete:
Power Clean x 2 reps (touch and go)
and then . . .
Every 2 minutes, for 12 minutes (6 sets), complete:
Clean + Front Squat @ 75+%
and then . . .
Every 2 minutes, for 6 minutes (3 sets), complete:
Clean Pulls x 3 reps @ 95-100%
C.
Four sets of:
GHD Snatch Grip Hip Extensions x 8-10 reps @ 2122
Rest 60 seconds
Landmine Rows x 6-8 reps per arm
Rest 60 seconds
Hollow Body Bounces
x 25 reps
Rest 60 seconds
Did this on Wednesday as I’m a day behind because of work.
A: MUs – 4 strict per minute. SHSPUs – 6 per minute, UB. Then 100 tuck rocks.
B: PClean – 175, 185, 195, 205. C+FS – 175, 185, 195, 205, 215, 225. CPs – 245×3
C: GHD 95#, Landmine two 25# plates on end of bar (95# total), then HB bounces.
Travelled all day yesterday after being in Hawaii. Expected to be a little tired from the travel and time change. So overall, not too bad all things considered. A. MU – 5,3,3,1,1,1,1 (First time I have been able to link 5. Could have probably used a little more warm-up before starting in on these.) SHSPU – 5 on the first minute – 8 for remaining rounds. 100 Tuck Rocks – did as 4 sets of 25 B. Power Cleans 95/95/105/105 Cleans & Front Squat 105/110/120/130/140/150 Clean Pulls 150/155/160 C. Done – Didn’t quite get the Hollow Body bounces – will… Read more »
That’s awesome Barry! MU are now linked with volume! Your SHSPU are strong as well.
Thanks Ed!
A. MU – 5,4,5,4,5,4,5,4 SHSPU – 6 per round and 100 Tuck Rocks
B1. 225#
B2. 225, 230, 235, 240, 240, 245
B3. Didn’t do these – had to give my lower back a break after straining it 2 weeks ago.
C. Done
A. 1 MU emom. skipped hspu (no space)
B. PC: 135, 140, 145, 150
C/FS: 115, 115, 115, 115, 130, 130 I woud so much rather power clean 😉
CP: 155
C. Done
A: Worked on MU technique, getting pretty close now. SHSPU went 32222222, these have gone downhill a bit for some reason. Tuck Rocks done.
B: PC up to 75Kg, felt really good
C+FS went 75, 80, 85, 87.5, 90, 92.5 which all felt good.
Pulls at 100
C: Did hip extensions (20Kg bar) coupled with CTB practise as I need this to be dialled in.
A1 shoulder warmup with crossover bands
A2 muscle ups 2×8 rounds no misses
A3 SHSPU 2×8 rounds no fails
A4 100 hollow rocks done
B1 power cleans 2 T&G @ 155, 165, 175 no fails
B2 6 sets Cleans + front squat @ 175 no fails
B3 clean pulls 3×3 @ 205, 215, 220
C. 4 sets of each movement done. Used mens bar on GHD and 45lb on landmine
A1. MU technique- working on getting a larger swing.. A2. 8 EMOM-2 MU A3. 8 EMOM SHSPU- 4’s- only 5 rounds. Did 100 kipping HSPU in a WOD yesterday. A4. Hollow rocks done B. Touch n go PC- 115# for 3 sets then 120# B2- 115# clean + f. Squat B3-pulls@ 125# C. No ghd, did the rows and hollow rock bounces Extra: 4 rds- 25 BS (85#) 25 DB bench press Then 2 rds of 25 PU and 25 abmat SU *placed 4th in my competition this Past weekend with a partner. Mentally did well but still lacking some… Read more »
Congrats Nicky – that is awesome!!
Well, certainly didnÊ»t feel as good today as I did yesterday! Knee hurt, shoulder hurt…why canÊ»t our bodies just cooperate with us?
A1. Did some mu technique warmup from SkillWod.
A2. DidnÊ»t even want to attempt a muscle up today…just stuck with 7 muscle up swings and peekaboos EMOM 8 mins.
A3. 6 Strict HSPU x 8 mins – these felt a bit tender on the shoulder but doable so proceeded cautiously.
A4. 100 unbroken Tuck Rocks.
B1. 135-145-150-155#
B2. 150-160-165-170-175-180#
B3. 190-195-200#
C. Used mens bar on ghd snatch grip hip ext; mens bar and 25# loaded; done.
I agree Cheryl! We want our bodies 100% so we can do what we love and they don’t always cooperate. :/
Worked on transitions and keeping rings close to chest
EMOTM 1-2-2-2-2-2-2 mu
4’s for strict hspu
100 tuck rocks done
Power clean double 215-225f-225-240f
All fails on 2nd rep. I struggle with going from the front rack
Clean+front squat
215-215-215-225-225-225
Clean pulls 285
Part C done
Training bar for ghd 8 at tempo
Barbell with 45 for landmines 8 each
25 done
A. worked on swings and adding tension throughout – still no MU I want to give my shoulder one more week of no dips or MU. Hoping that will do the trick
I did the HSPu- sets of 6, 100 tuck rocks done
B. 130/135/135/140 PC then 110/120/120/125/130/135 then 140/145/145/145
C. NO time had to cover a CF gymnastics class. What are GHD snatch grips (just put your hands in that position?) Just wondering.
Correct, put your hands in that position on a barbell and then do your GHD hip extension.
A. My goal was 3 every minute-1,3,3,3,2,2,2,2. Just seeking consistency when stringing them together. 4 on the strict hspu. 100 tuck rocks done 50,25,15,10
B. 155,175,195,205 on PC, 185,195,205,215,225,235 on clean+front squat,250×3 on the clean pulls
C. No ghd so I did seated good mornings@115×10, 70# KB row x8, and the 25 HBB
Way to go on the MU! wish I could do them again. Going to wait one more week and see if that helps.
A. 8 x 3, 8 x 8
B. 205, 225, 235, 235x1xf pwr
205, 215×2, 225 x 3 complex
265 pulls
C. Done
A. 2 MU per then 4 SHSPU per and 100 Tuck rocks
B1 – 185/205/215/225
B2 – 220/230/240/250/260/270
B3 – 285/295/300
C – Done 115#, 75# and bounces.
A1. 7 sets of 2 reps of muscle ups, then 4 on last minute (way better than saturday when I could not get through 2 UB/minute for 8 minutes) A2. 7 sets of 3 reps and then 6 on last minute (didnt really know my max so went with 3 but felt good so did AMRAP-1 on last set) B. 70, 72, 74, 76kg for power cleans THEN 85, 88, 91, 94, 97, 100 on clean/front squat THEN 105, 110, 115 for clean pulls C. land mine rows only did some tbar style then standard one arm row style with… Read more »
A. Done
A2. 8×4 MU
A3. 6×9, 7, 8
B. 3×205, 225
B2. 6×225
B3. 3 sets @295 then one full clean @295 for 10# pr
C. Done then 4 for time:
4 OHS @155, 7 burpee over the bar, 2 bar MU
6:00
Nice PR!! that is big weight!
Awesome work Scott!! Wahoo!!
Mobility done. MU warm ups, peekaboos etc.
A1. Swing, pull and bad attempt at MU.
A2. 2 HSPUS
A3. 100 T rocks.
B. 185 Power cleans, 185-205 clean and front squat, 235-245 pulls
C. 35-45 GHD snatched grips, 25-35 rows, 100 hollow tucks.
A1. 5×8
A2. skipped these but after Cleans joined a group doing 15.4 (HSPU/Cleans) Bettered last years number by 15 reps. (did not have time to measure out HSPU line)
B. PC up to 215
Complex up to 235 but several misses along the way.
Clean pulls done
C. out of time
Hey Nichole, I noticed that pistol squats were included in the Judges Course. I am not a big fan of them but do you think there is a possibility that they might show up in the Open or MQ?
Pistols were in the judges course last year as well. But that is by no means a guarantee they won’t show. Previously there was no additional online course for regional/masters qual judges.
Anyone programming pistols for masters is not a masters athlete…
They were there last year!
A1 4×8
A2 9×8
A3 75/25
power cleans 185/195/205/215
Complex 195/205/215/225/235/245 no misses
ran out of time!!!
Solid as usual. Nice work!
A1.Done
A2. Did a few, shoulder too smokey
A3. See above! Did 5-50# L sit presses ea round
B1. 185/205/225/235
B2. 225/225/235/245/255/275
B3. 295/295/285
C. Done
No rings to do the MU’S but will perform A on Thursday.
B. 185×2,195×2,200×2,205 missed the 2nd,205×2
B2. 185,195,200,205,210,215
B3. 235 across
C. No time today will hit Thursday
What are hollow body bounces and tuck rocks tried to open link but wouldn’t open.