Dynamic Mobility & Activation
Two sets of:
Band Assisted Upper Anterior Chain Opener
x 45 seconds
Single Arm Bar Hang x 30 seconds each side
Ankle Mobility Drill x 5 passes per leg
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch from Blocks x 2 reps @ 70%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)
B.
Every 2 minutes, for 10 minutes, complete:
Clean & Jerk x 1.1.1
C.
For time:
21-15-9 Burpees
12-9-6 Strict Handstand Push-Ups
50-59: 2″ riser for sHSPU
60+: 4″ riser for sHSPU
D.
Three sets of:
L-Sit flutter kicks
(with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets
Dynamic Mobiltiy & Activation: DONE
A) did 3×5 squats instead – 135, 155, 175
3×3 squats – 195, 225, 225 working on gettin to full depth again at light weights
B) 5×5 step ups to a 18 in box with KB
55# for all sets.. Concentrating on driving through my heel and engaging my glutes
C) did today’s HSPU cash out – 5:10
Mobility done.
A. Done. No blocks for Snatch work.
B. Done. 165 all sets but only managed 2 reps per. Had it stuck in head to use 70% for these just like part A but the cleans were feeling heavy tonight.
C. 8:09 no riser.
D. 2 rounds. Form wasn’t as nice as the videos but got a good workout.
A – 135#
B – 175#. That 3rd rep each round was tough. 2 minutes goes fast.
C – 5:55. OMG my shoulders – what happened?!? Friggin singles last 2 rounds. F minus for density! Didn’t see this coming.
D – Done. Hard to add much to what has already been said. Nasty! I need more of this apparently. A lot more.
Ok everyone I am reading everyones post about the part D and it’s cracking me up. For me that was most awesomeness. I did all that as a kid and it was super fun. Now… when we get to the barbell drills, using boxes and such I am a mess. And let’s talk about swimming.. I always say I don’t swim I sink. So when the swim drills post and I have not a clue you will all understand and have mercy on me. So there you are… we all have different strengths and weaknesses. You are all AMAZING for… Read more »
Thanks, good post.
Mobility done
Then worked on some ring swings and mu
A. 115# snatch from blocks (box at knee, bar at top of knee sleeve)
B. 145-155-165-175-180#
C. 4:23 (may have done too big of set on 1st strict, had 2 no reps on later sets)
D. Done (umm those hollow body to l-sit on KB were not doable for me today, the KB kept falling over so used dumbbell instead) ?
Cheryl… that happen to me a few times too! Darn KB flopped right over. Nice job on c. You got me by 6 seconds. I had 3 NO reps on the last set. 🙁
Yeah those were so hard! I felt like I was too short and couldnʻt pull myself up enough to press out of it without the kb rolling over on me! Good work today!
Thanks! I think it’s a total build your core exercise!
Those flutter kicks is what got me. Yikes!
So strong!!!
Thanks Jean! Noticed I didnʻt go up by 10# on that last set! Ufff!
A. 155#
B. 225#, 205#, 205#, 205#, 205#
C. 6:32 – Burpees to 6″ target
D. Weakness exposed! Had to scale
L-Sit – 15 sec x 3
Hollow Rocks – 30 sec x 3
L-Sit Leg Lifts – 30 Reps x 3 sets
Mobility done-Double arm hang held on singles for 5s getting better
A. 77-Usually don’t use the 1lbs- thought since we had them might as well. Loved this-Snatch form is improving so much.
B. 110/115/120/125/130-first time at 130 doing 1.1.1 failed last time… Improving
C. 7:24 modified SHSPU kept at #10 ab mat. Didn’t have to go to #15 YAY! Burpees improved. didn’t walk in any of them. For me Great improvement in my skills for this WOD
D. Did the best I could….Have a great Weekend!
Mob done
A. All at 145. Felt quick. Drills earlier in week helping.
B. All at 225. Happy with this today. 3rd C&J challenging for me.
C. 7:04 doing great until last set of SHSPU. Getting better at these with elevated heart rate.
D. Goodness. My core needs work. 🙂
Thanks. Liked the quick pace of the workout for a Friday.
LOVe this WOD because I need this ..LOL
mobility all done
A) 73 lbs, I stuggle so much in the whole holding the bar overhead ..but I look forward to the changing that .. good stuff!!
B) 115×1, 120x4sets ..I failed one of the jerks at this weight
C) 19:20 whew -that many HSPU was rough but slowly got thru them 🙂
D) Done * this kicked my are… LMAO!! I enjoyed it -it was different – love the challenge, it was diffently cool and very tough!! XO
Awesome WOD coach!
Hope everyone is healthy and happy!!! Happy Friday!
A. all @ 105#
B. C&J worked up to 165#
C. 6:26 no riser. shspu fell apart
D. Wow, those videos made it look easy. Lsit flutter kicks max was 8 seconds, 13 seconds and 8 seconds…..embarassing. it is what It is….
Worked out with a friend at another box in the am:
A.1.5 warmup run
B. Work up to 75% back squat
C. 4 rft: 5 back squat at 75% (170#), 8 burpee with 2×30# DB deadlift at top
REST 3:00 then,
3 rft: 20 wall ball (14# to 10′), 15 ab mat sit-ups
(total time 14:54)
In afternoon:
Crossover symmetry activation
A. Snatches: 105/105/105/110/110/110#
B. C&J: 115/125/135/140/145#
D. Done; ouch!
Mobility – done
A. snatch from blocks – all sets @ 95 lb. (70%)
B. C & J’s – 95/115/125/135/145
C. Burpees & SHSPU’s – 4:53
D. Accessory – had to scale some of these. I knew that Travis would be much better at these than I would be. Still could feel my abs working hard on these, regardless.
Another short training day. This weeks been rough getting the training in with work schedule. Feel lazy not doing a single metcon all week although the C&J today felt like one!
A: 135×2; 145×2; 150×2
B: 165; 175; 185; 195; 205
Then worked a heavy single. Hit 255 missed 267.5.
Trust me, you are not lazy! Some weeks are great with our schedules, others are not. The ability to roll with the punches is crucial. 🙂
DMA – completed.
A. 2 x 115. 2 x 135, 2 x 145.
B. 185, 195, 3 x 205 Good Gosh that felt like a WOD!!!
C. Thank goodness for 2″rise, 6:55… shoulder gassed..
D. Cramp city and not pretty..
Flutter kicks – 12, 13, 12..
Mobility done. That Pec opener stretch is amazing.
A. All 5 sets at 105#
B. 115/125/135/145/155 felt good
C. 7:18 SHSPU 4.3.2.1.1/singles/singles.
D. Holy Moly. Let’s just say spent some time getting the reps in. Wow.
Extra (thanks to my training partner): 1 mile run, 5 rope climbs, 5 MU, 5 SHSPU. 3/4 mile, 4 rope climbs, 4 MU, 4 SHSPU. 23 min.
Great work today Jean!
Nice work Jean!!!
National Park WOD 🙂
1.25 mi. trail run warmup. Steep in sections. Ran over a few tourists. jk 🙂
50 strict pull-ups (on a cabin A-frame roof truss)
C. 8:42. No riser.
D. Will do later.
Will try another trail run later.
Ahhhhh which National Park?! I love National Parks! I am trying to get my husband to watch the Ken Burns documentary on National Parks!
Today, Zion National Park. Bryce next and then Arches/Moab. The HSPU/Burpees were done inside the cabin with the HSPU’s done against the front door. Too embarrassed to do it in front of the lodge. 🙂 Back squats with children on shoulders tomorrow. lol
How FUN!
Mobility done.
A. 130 off blocks
B. 165-185 CnJ 3x.
C. 7:40 got 6 strict then finished with 6 strict (toes on box.) Failed next 3 tries (shoulders shot!) so did rest of HSPU off the box.
D. Done. These were rough!
Nice work Kincaid!
Thank you Nichole. Feeling better every day.
Mobility- Done
A- 85/85/90/90/95/95
B- 95/105/115/115/120
C- 7:02
D- Done- This was very hard for me.
M&A: Done
A. 95/115/135/135/135/135
B. 135/145/165/165/185
C. 6:23
D: Ran out of time
ROMWOD Had a visitor A. Snatch from blocks 150×3 156×2 162×2 154×3 160×2 166×1 158×3 164×2 170×1 175×1 178×1 180x 3misses 🙁 Immediately into C. 5:18 shoulders on fire a few crappy messy reps down to singles at the end. Practice: HSW Practice: fun combo/complex 1 kipping + 1 strict + 1 kipping ring MU Got 3 sets: my goal is build up so I can switch at will between movements Plan to clean tomorrow , & starting to run on Sunday mornings; time really gets away from me doing gym owner stuff lately. I had 3 coaches move leaving… Read more »
Oh wow, 3 leaving? Yeah, no wonder you’ve been busy!
Great job on the conditioning portion!
Yes, they all got new full time jobs! And I lost one of my cleaning staff. I’m coaching all the classes now. I’ve got two coaches in training but they are not ready yet and they don’t take level 1 until sept. It’s crazy.