Gymnastics Skills & Drills
Spend 2 minutes working on proper hand and foot placement for Kick to Handstand
Followed by …
Every 45 seconds, for 3 minutes (4 sets), complete:
Wall-Facing Split Handstand Hold x 20 seconds
Followed by …
Every minute, on the minute, for 6 minutes:
Rope Pull-Up Taps x 6 reps
A.
Every 2 minutes, for 20 minutes, complete:
Clean & Jerk x 1 rep
*Sets 1-2: 65%
*Sets 3-4: 70%
*Sets 5-6: 75%
*Sets 7-10: 80-85%
Followed by …
Three sets of:
4-Stop Halting Clean Deadlift @ 90-100% of 1-RM Clean
(pause for 3 seconds at 2″ Off the Floor, Mid-Patella, Mid-Thigh, and High Hang – then stand tall, and slowly descend through all of the positions over the course of 8 seconds)
B.
Complete as many reps as possible in 3 minutes of:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
Rest 60 seconds and then . . .
Complete as many reps as possible in 6 minutes of:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
Rst 2 minutes and then . . .
For time:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead
40-54: 20 lbs to 10′ target/14 lbs to 10′ target; 24″/20″; 135/95 lbs
55+: 20 lbs to 9′ target/10 lbs to 9′ target; 24″/20″; step ups allowed; 115/75 lbs
A. Off 100 Kilo so that was easy to calc 65/65/70/70/75/75/80/80/85/85 kg
then 90/95/95/100
B. 57/115/ 12:28
Gymnastics drills & Mobility work – done
A. C & J – 105 – 115 -120 – 125 – 130 – 135 – 140 – 145 – 150 – 155 Felt good on these today. All pretty solid.
B. 3 min. 20 cal + 15 WBS (35 R’s)
6 min. 20 cal + 30 WBS (ub) + 20 T2B + 20 box jumps (90 R’s)
15:35 Did most of the S2O as G2O. Tried 5 as S2O, but chose to do the rest as G2O.
FML
C&J 165, 175, 190, 200, 215
Felt solid
260 for DL halts
Pain
52, 82, 12:24
Actually quit in first round.. called myself a quitter then finished.. this one fucked with me
M&A Done
Just had time for the C&J today.
Built up to 175#
Mark smith
Struggled left arm rope pull taps
A. C&j 165,185,205,225
B. 275 deadlift
C. 3 min 11t2b
6 min 30 bj
For time 12:57
Did SHSPU density test
90 sec-44
60 sec- 20
30 sec- 14 = 78
B. 15 Cals ass bike
3 strict MUs
20 Staight leg L ups
30 push ups
20 strict pull up
30 ring dips
20 SHSPU
Did the same work times
Final run through was 8:31
Strict muscle ups went away and they became kipping
A: 265#
B: 1bj, 1burp, 10:12
Gymnastics:
45 sec/hs nose 2 wall hold: getting better, held the ast one fr 20 sec 🙂
Rope Pulls: OMG this were soooo tough!! love them but they were soo hard!
A) 85,93,98,110
2) once again oversiight forgeto the halt D/l andI find these spo helpful will make this up!! 🙁
B) 3min: finsihed all the T2B + 1 box jump
6Min: finished all the pull-ups + 5 burpees
15min rx’d
Tot. time 25;25
tough wod good challenge 🙂
Happy you are feeling better!
thanks coach Nicole! 🙂
Im still fighting-very conested but the training is helping push those bad germs out LOL 🙂 happy holidays! hope your set! XO
Started with push press from other day–up to 115, seemed way easier than usual
Then partner wod: 2k row together, then alternating rounds of 10 thrusters/10 Chest to bar, 5 rounds each.
Gymnastics skills drills done
A1. 135-140-145-150-155-160-165-170-175-180#
A2. 205#
B1. 3 mins: 20 t2b
B2. 6 mins: 3 burpees
B3. For time: 9:55
Awesome Cheryl!
Gym skill/drill done
A. 185/200/215/225 then 280 for Halting DL
B. Used a 30# medball.
3 min – 12 T2B
6 min – 16 PU
For time – 11:37
Accessorized with some Barbell rows/Rev snow angels and V-up complex
Skipped the Gymnastics drills.
B, 30 Wallballs, 10 Box Jumps, 19:10. By the time I hit the box jumps on the last round I was wiped out, took forever to finish them and the burpees.
A. Worked up to 90%
C&J practice at 235-245 felt great 75-80% ish
10min amrap
15 Snatch (75)
10 OH Lunge
5 OH Squat
Goal to fly UB sets like open 7 +19 was gassed
Great week of training thanks everyone
A.155,155,165,165,175,175,190,190,200,200
1 squat clean and split jerk/1PC jerk
A2. 250# 4stop halting deadlift
Then did max reps 45sec @175 G2OH
6,6,5
Then did today’s Amrap but short on time so I did the 3min and 6min
3min–15ttb
6min—25box jump
Gonna do yesterday’s row your boat tomorrow for sure as I want to work MU’s
wow…wall bal hell …LOL have fun everyone! 🙂
Gymnastics- Done. Ass usual Travis made the Rope Pull up Taps easy. I struggled just to hold on with one hand! Wow!
A: 80; 82.5; 85; 87.5; 90; 95; 97.5; 100; 110kg
B: Modified this a bit. Had limited time so put a 20 min cap on it. Used a rower instead of assault bike. I remember this one from last year! Or maybe just same format.
3 min AMRAP- 1 Box Jump
6 min AMRAP- 18 PUs
8 min AMRAP- 22 Burpees
Gymnastics done
A. 2 @ 80 kg, 2 @ 90 kg, 2 @ 95 kg, 100 kg, 102.5 kg, 105 kg, 107.5 kg
4 stop halting clean deadlifts @ 125 kg
B. 82 reps, 120 reps, 11:02
Maybe a stupid question: is the Intention in the metcon to go all out in the first 3 minutes and see how fast you can recover for the other parts? I did it that way and was totally smashed when I did the chipper for time. 🙂 Or is there a better way to do this kind of wod?
Thanks
I normally try to go 80-85% then 75-80%
Then best I can for last one. I had to stay away from all those box jumps today
Sounds like a good idea! Thanks Pete!!
Your goal should be to see how close you can get to your redline without hitting that redline. These intervals are a great way to test that. It is okay you went out too hot, now you know. Next time, dial it back just a tiny bit and see if you are able to maintain for longer!