A.
Every minute, on the minute, for 6 minutes:
6 Thrusters
6 Burpees Over the Barbell
40-54: 115/75 lbs
55+: 95/65 lbs
Rest until fully recovered, and then . . .
B.
40-49:
21-15-9
Deadlifts (225/155 lbs)
Box Jumps (24″/20″)
Handstand push-ups
50-59:
21-15-9
Deadlifts (185/135 lbs)
Box Jumps (24″/20″)
Handstand Push-Ups to 2″ riser
60+:
21-15-9
Deadlifts (155/105 lbs)
Box Jumps (20″)
Handstand Push-Ups to 4″ riser
R Knee, posterior/lateral hurting (tendonitis, bakers cyst??) Flossing, icing…resting
Modified to all upper body
A. HS walks x 10
B. Bench Press up to heavy single 305#, then EMOM 10 255×2.
C. EMOM 20, Odd min 4 MU, Even 12 GHD
Day late on this deal.
Little 5# snatch PR, 220# to warm up!
A. Done
B. 6:50
Happy Sunday!
Awesome job Scott!
Bench press 135-225.
A. 12:00 @ 95#. I just didn’t have a round every min. in me today.
B. 20:00 @ 155#. Couldn’t muster more than 23 HSPU’s. Shoulders are/were toast.
Like Dave, b-ball with the millennials tomorrow AM. And then maybe a run.
A. We do even minute/odd minute so much I didn’t realize they were supposed to be done in the same minute…….duh! No wonder it was so ez?
B. In a globo gym with miles between stations and I kicked my shoes off for hspu(to keep skid marks off the overly clean walls) No time but everything except first set of hspu ub(16/5)
lol
A. All :30-:45 (That was horrible!!)
Then did the WOD “Bradshaw” with class
10 Rounds For Time
3 Handstand Push-Ups
6 Deadlift #155
12 Pull-Ups
24 Dubs
20:13
Tired today-only a few hours of sleep
First 2 sets did under 1 min-Thrusters unbroken- Middle 2 over 1 min Brook 3 @ 3 last 2 under 1 min-Took 8 minutes UB
25:58
Did 33 out of 45 HSPU RX-First time for that volume… Excited!
Awesome Cheryl!! That’s a great feeling!! Congrats!!
Thank you Gina! Yes it is:) I was so excited!
Totally awesome! Getting those gymnastic skill down Lady! Keep the focus keep working you got this!
Thanks Tracy~Working hard on them!
?
Nice work on your HSPU!
Thank You-So excited!
Athlete’s choice DMA
A. 115# only 4 burpees in round 5. Made all other rounds
B. 50-59 8:15 Added in pull ups as 4th element, hadn’t done regular pullups in a long time
Then…. Accessory GHD work and DLs up to 365#
Clean and Jerk up to 240 (missed jerk on PR attempt of 250)
A. done (this was hard. I fell off the pace for the last two sets)
B. (40-49 version with step ups) 5:56
Happy weekend to all!
Nice work Al! Almost there buddy!
Thanks Nichole. Great workout today.
Super fast! Wow!
A. Done, :24-:26 secs
B. 4:05 – 11 secs faster than last year, did all steps ups to not irritate ankle, all movements unbroken.
So fast!! Great job!
Awesome Cheryl!!!
A. Done
B. 5:59 unbroken! Put a belt on for the round of 15 DL’s. Probably didn’t need to!
Nice work Barry!
A. Done
B. 5:29- 2 secs slower than last year qualifier-
Still very fast Albert!
Great work Al!
And that is after doing part A!
A. Done
B. I was nervous about doing this with my back so I decided to take it a little slower, do sets of 5 and focus on all legs and butt on deads. Also stepped down on all box jumps cuz the rebound hurts my back. Time was 9:30 which is 3 min slower than last year MQ but that’s okay. Focusing on doing my best to be ready next week. Happy weekend everyone!
Good call Leticia!
A done around 37 sec/ round
B 8:06 – slow on hspu. Shoulders & back need a rest
Enjoy Sunday off
A. Done
B. (40-49) 6:48 Have a great weekend!
That turned out to be a blessing!
Two workouts with my favorite movements who could ask for a better Saturday!
A. All rounds 25-27 seconds
b. 5:39 unbroken. Except when my hair fell out on the last round after HSPU lost about 6 seconds pulling it back up!
Shoulders are pretty sore bicep tendinitis any suggestions for today for those babies? Voodoo floss? Or smash or both. And… Go
Both! and get in an epsom salt bath or, better yet, schedule a FLOAT session!!!
Nice work on the conditioning today!
Ummm what’s a float session it sounds great! I was thinking cryo too
Look it up. You basically float in tons of epsom salt!
Yes! Lavender Epsom salt bath is in the menu tonight~ Love them!
Nice work Tracy!
That’s a great time! Nice job Tracy!
Thanks! Rest up that back. Have you tried the heat packs? I used to use them when I was doing gymnastics. They come in a red box. and they are like little heating pads you can wear for a few hours. Feel better! Have a restful Sunday.
Thanks, I’ve worn a wrap that keeps it warm and have my seat warmer on high in the car all the time (w/AC on ?) but havent used a heating pad. I’ll give it a try. Thanks and enjoy your weekend!