A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time
B.
Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
A. Bryan – low ring muscle up progression x 5 reps, handstand wall runs x 10 taps, chair tuck hold x 45sec accumulated.
B. Bryan – 28, 27, 26.
Did this yesterday 7/24
A. MU-6,4,6
HSW-UB
L-sits 30/15×2, 15/15/15 last set. These are hard.
B. 1:32-24 I don’t know what happened here same pace same time throughout but this round didn’t get as many WB.
1:32-44
1:33-44
Ready to get back to it!!
A.
Mu’s-8,5-1,4-1
Hs walk- improving
L-sit- these are a challenge
B. Gonna have to do tonight
A: low ring mu’s moved them a bit higher today.
Freestanding holds for longer than I ever have…didn’t time…but definately longer:)
Parallette holds done 25 sec longest today
B: Did 3 person team wod with 2 of my classes today.
14 min Amrap
Burpee box jumps
Kbs
Goblet squats
Start with 2reps of each and increase by 2 each round. Rotate ex when each team member is done.
Anyhow…in each class my team got through the 12’s and working on 14’s
So I got 112 of each ex today 🙂
Progress! Sweet progress!
Run 800m
25 thrusters
25 t2b
100 dubs
25 t2b
25 thrusters
13:31
Felt bad not doing it
Super fast to make up for it!
A. MU 6-4-4
A2 5-3-2 then handstand hold+alternating finger touch 60s, next 2 rounds
A3 done
B
1:35-33
1:40-33 unbroken
1:45-30 unbroken
total 96
I should have slow down my peace in the first run to get 1:40 every run
Never slow the peace! 🙂
Made up Wednesday’s metcon…
1000m row
25 thruster 95#
25 TTB
100 DU’s
25 TTB
25 thruster
As Rx. 14:02 Good finish to the week. Time to watch the games!
That was a good one.
Did yesterday’s WOD. Starting to feel better but not 100%.
A. Bench press- 195, 215 on last 2 sets. Shot a little low at first. Rows-20×50# ea. Arm
B. Gave myself a 20 min goal/cap. 17:57 moderate pace. Felt good! C2B had a few missed reps but looking at it on the bright side, few more reps only makes you stronger.
C. Squats 3 reps every 3 min for 15min. (5 sets)
255/275/295/315/335
What’s your opinions on wearing belts for squat or DL? At what point is this necessary? Or wrist wraps for snatches/cleans or other?
Good job
For the belt, when I go 1.5 to 2 time my Body weight on a DL or a squat I do like put it on but I always warm up without it. Check that out https://www.crossfitinvictus.com/about/faqs/
For the wrist wrap I go more by feel, if it’s high reps or really heavy over head I put them on, I don’t really use them for the clean.
Thanks for the feed back man! I’ll keep this in mind. I don’t really use anything right now so I was curious if your wrist/back felt better after your workouts when using them?
I agree with Steven that the belt should really only be used at top loads so that the rest of the time, your core is forced to brace and get stronger versus relying on the belt. When you brace with a belt, you are actually supposed to push your belly into the belt so you really aren’t tightening your core muscles the same way as without a belt. Another appropriate time to use a belt might be in competition for high-rep deadlifts (think back to some of The Open workouts of the past). I can count on one hand the… Read more »
A1. MU 7,5,5
A2. Done
A3. Done
B. 1:35/32, 1:31/32, 1:30/31
Double Whoot!
A. MU – 1, 2, then did 3 reps banded
HS walks in three sets each round
Only did 30 sec of accumulated l-sit
B. Runs – 1:58, 1:48, 1:51
WB – 31, 34, 36
Tip of the hat to ya today
It’s about time I beat you in one! ? you killed the MUs
You two! 🙂
A. 10, 7, 7 mu’s- hs walks done- L sits done
B. 30, 30, 18 wall balls
Whoot whoot!
A1. Muscle-Ups as Rx: 7, 6, 6
A2. Handstand Hold: 3 x 60s
A3. L-Sit (off Pull-up Bar) Hold: 3x15s w/ 25s rest each round
B. As Rx w/ 20#/10′: 40, 36, 34 (110 total)
… ouch … runs +/- 1:30 … first round UB.
Thanks, Chris! Will you be watching?
Many new moves for me today, (and sore shoulders), so I rested as needed, and did as much as I could in 18 minutes:
A.
Muscle-Ups: 18 bar muscle-up negatives, 3, 5 (ring Muscle-Ups)
10m Handstand Walks: 2 rounds, each round pieced together 3,4 or 5 HSWs to distance
L Sit Hold: (hands on ground), 2 rounds x 45 pulses (butt of ground, raise and drop feet)
B. Skipped
Congrats on stringing together multiple muscle-ups! That’s an accomplishment for sure!
Worked out with my Grandma’s (age 84) rowing club :). Great memories made.
A. Row 2000 m for time. 8:32 (first time on a rower). Grandma was mad she didn’t break 10 min! Incredible lady.
B. For time (no Grandma):
4 rounds.
10 Dumbbell Push Press (30#)
12 Alt. Pistols
Rest 60 sec
6:15 total time
What a great story! Thank you for sharing! Your grandma sounds awesome. Did you take any pictures?
A) worked some gymnastics for 30 minutes
B) decided to throw the 20# weight vest on and do 4 rounds, 30 wall balls per round.
How painful!
A) 6MU per round. Broke up handstand walks but completed 10m, L-sits were a struggle.
B) 1:45 – 31wb
1:51 – 29wb
1:42 – 32wb
All wallballs unbroken.
Awesome job! Those pesky L-Sits! I feel you there.
Did yesterday’s workout today. 185-5 185-6 195-5 195-4. 70 pound dumbbell -15 reps each arm.
Part B. 18:06
Then did part B of today’s workout.
16 reps 16 reps 18 reps.
Nice work!
A) done but with pistols instead of muscle ups. Still nursing my shoulder
B) 34,28,26 with 45lbs thrusters instead of wall balls.
Great substitution with the pistols. You’re so smart. 🙂
A. Used as warmup
B. 20 reps, 20 reps, 20 reps
Gymnastics warm-ups make it an in-n-out day! Mmmm, now I want In-N-Out…
A- completado
B-
1-run: 1:36 / 26 wall ball
2-run: 1:30 / 25 wall ball
3- run: 1:50/ 27 wall ball
Excellente!