Dynamic Mobility & Activation
Anterior Band-Distracted Pec Stretch x 60 seconds per side
Followed by …
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by …
Three sets of:
Bench Prone Upper Back Recruitment Drill x 10 reps
A.
Three sets of:
Arch Hang Hold on Bar x 20 seconds
Rest 10 seconds
Followed by …
Every 30 seconds, for 4 minutes (8 sets), complete:
Bar Muscle-Up Stomp x 3 reps
Follwed by …
Every 45 seconds, for 6 minutes (8 sets), complete:
Bar Muscle-Up x 1-3 reps
60+: Chest-to-Bar Pull-Ups x 1-3 reps
Followed by …
Every 30 seconds, for 3 minutes (6 sets), complete:
Strict Ring-Dip x 3 reps + Kipping Ring-Dips x 5 reps
60+: Ring-Dip x 1 rep
(If you need assistance, then try this alternative; the first 3 reps will be with no dynamic kick up, the next 5 reps will use the dynamic kick up)
B.
Every minute, on the minute, for 10 minutes:
Minute 1 – Rope Climb x 2 ascents
Minute 2 – Push Press x 12 reps
40-49: 135/95 lbs
50-59: 115/75 lbs; 1 Rope Climb ascent
60+: 95/65 lbs; 1 Rope Climb ascent
Work on effecient rope climbs. Use the legs as much as possible. Think about long arms, brining the knees as high as your elbows and using your legs to stand up for your next pull. The more you can save your arms, the better your push-presses will be.
C.
As many reps as possible in 15 minutes:
Unbroken Wall Ball Shots
Once the athlete breaks their wall ball shots, they row 500 meters.
40-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target
The goal is to get as many reps as possible with the wall ball shots. I want you to make note of how you chip away at the wall ball shots. I shouldn’t see any of yu breaking on numbers like 30, 40, 55 etc. I would rather see you breaking at numbers that are random like 33, 46, 57 because that tells me you are letting your body dictate your rest, not your mind.
Optional Session (Best performed 3-4 hours between sessions)
For time:
Row 5000 meters
A) Done
B) Done
C) 60/43/42/32 – disappointed with first set. Legs felt great but shoulders just gave out. Definitely felt the residual from Part B. Should have rested longer after Part B.
A: Done with 2MU/rd.
Dips- still struggle with timing for the kip. Did last half with the box for the dynamic portion. Strict held up every rd.
B: Did 6 towel pull ups each rd. Push Press UB. Shoulders burnt from towel pull ups. Waiting on rope to arrive and figure out how to hang it from 11 ft celling.
C: After all this rowing work in missing out on I took the plunge and Rower comes in Thurs! Did HS Walk work instead.
Mob done
A. Arch done–not a lot of upper back arch, did some chair swings, having a hard time doing the stomp drill–pull-up bars are really high and I can’t touch the floor. Bar MU 1-2 every set, with a few fails. Video on Facebook. Ring dips done, I find strict are easier than kipping.
B. No rope climbs–8 ring rows instead and used 85# push press, jerk is way better
No time for C
I will check out those videos this morning!
55-205
A. Done
B. Done @ 95 with Rope Climb
C 31-21-16-16….felt the wrath of the Cold/Flu that has hit our box…hack hack
D. Extra Credit…Tabata Planks.
As a side note…I am about 90% recovered from knee surgery, still a bit of mobility issues. Considering adding a Hot Power Yoga class to Thursday Rest and Mobility day. Anyone else ever do that? Did you find it helpful in overall flexibility? Worth it? Thanks!! Be Well All!
Hey Gary! Happy you are recovering well from knee surgery! I have only done a few hot yoga classes but I really enjoyed them. I would also recommend ROMWod as something you add into your regimen as well!
Thanks Nichole! I Appreciate the feedback.
Mobility done and a little extra, shoulders are very tight.
A. Skipped.
B. Only got 10 reps on the push press the last 2 rounds. Tried the J-Hook method (think that’s what its called) for the rope climbs, was getting a much bigger reach and almost felt effortless.
C. 37, 26, 23, 23
Awesome work on your rope climbs!
Getting back into the swing of things. Head cold knocked me down all weekend and still feeling the effects. Weather here in Chicago has been crazy. Haven’t had a cold this nasty that I can remember. Everyone around here has been sick. Lungs and throat fried. Mobility done. A – My arch holds are barely detectable! I need yoga. BMU x3. Ring dips – first time trying kipping. Didn’t do too badly with them. B – Done. Rope climb footwork getting better. PP got rough on the last set. C – 51/33/28…at the 10 minute mark I broke into an… Read more »
Gosh, that is how it has been here! Everyone has been sick!
Good work on that opening set of wall balls!
Mobility done
A. Did 6 sets 3 BMU
A1 did 3 strict ring dips, tried kipping, need to work on it, all over the place!
B. 1 rope climb each round, push press 12/12/12/8/8 shoulders gave out on the last two rounds!
C. 41,26,22,18 I assume this was intended to take it to redline cause I was there!
Optional session 5K Row for time 21:09.1 not my best time but 2nd best. Did it with only about 30 min rest from above.
Great work today Ed – love seeing no rhyme to the wall ball sets!!!
After clowning around with Andy
A. done
B. done 2 ropes and @ 135 for S2 OH
C. 47/25/31/22= 125 – my two goats in one WOD. eek!
did a 2k warm down row – no time or energy for the 5k for time.
Good work Al! Loved the video 🙂
47 Wallballs unbroken…a big PR! Boom!
Mobility done
A. 3 every round ring dips done 3+5
B. Unbroken fixed my rope climb hook. 2 pulls to the 15′ mark
C. 47/37/22/17 town 1722 m
First day back full time after from taking time to give plasma and recover from Wodapalooza. Head down and focused
On the open.
Yes – 2 pulls is perfect Jeff! Nice work on your wall ball shots
Mobility/activation done
A. 8×3 bmu, 6x 3+5 dips done
B. Done: 2RC/12 95# push press
C. 53/41/35/20. (Actually missed the target on the 2nd and 4th rd ?)
D. Row 5k: 22:20. This was more of a recovery piece than a for time piece…did this within minutes after finishing C!
Was going to pass on doing the 5000 row but saw that World Champ did it – that means I need to go do it. Ugh, I’ve already showered and got my night-night slippers and smoking jacket on. :>
Haha Nitro…that’s funny! Yes, I did it…it wasn’t real pretty but it’s done!
You are a wall ball machine Cheryl!!!
I’ve been called lots of things…but that, that’s a first! LOL!
Mobility – done
A3. – 5 C2B’s each set
A4. – 3 Ring dips each set (kipping)
B. 1 rope climb and 12 push press (12 – 12 – 12 – 8+4 – 12)
C. subbed assault bike for rower – 115 WBS – 32 – 17 – 18 – 18 – 13 – 15 – 2 (?) not sure if time had expired on these last two.
Optional Session
5000 m – 21:39.8 – Did this shortly after Part C.
A. 8×3 BMU, dips done.
B. EMOM 10: 2 rope climbs/115# push press
C. 41/21/20/18/10 (timed out)
DMA DONE
A. Done, 2 & 3 BMU per round, DIPS done
B. Done, but i always burn my grip legfoot on the rope.
C.Didn’t want to do this and was talking myself out of it, but ended up doing it. My mind got the best of me. 26,22,25,19,&8 =100 total….
Glad you did it Chris!
How did the rope climbs feel today?
I am good at them, it’s just that I push my control foot on my shin and burn my skin through a shin protector.
Ahh got it. Cause you are going so fast!
Chris – try adding a layer of coach’s tape directly on skin – I do this under a shin protector and have had no problems.
Awesome, Thanks Perry!
AM – Op session 5k 19:36.
PM – Mob done
A. Skill work done
BMU 3 per rnd. Felt good.
Dips – Done
B. Done
2 x Rope climbs. :20 secs (able to get 15 feet in 2 foot clamps)
10 PP :15-:20 secs.
C. UBWB – 61/48/43/23 (timed out on last rnd)
Good work Art – way to attack those wall balls on part C. I love that. Great work.
Last weekend I had a terrible bug and spent most of last week recovering / working on skills. Today is my first day back full volume.
A. Worked on ring mu first and then bar mu. 5 singles ring and 8 singles bar.
B. Done. That was a hard one for me.
C. 43, 33, 44 — pretty proud of this one. I typically do wall balls in sets of 11 with little to no rest in between sets, so getting to 44 was a good mental challenge for me.
Fantastic to hear Beth! That is what I want to see. Pushing through mental barriers and realizing you have so much more in the tank then you think!! What a great training day! And glad you are feeling better!
A. Done BMU ugly did 10 round to get consistently
B. Done 135# 12,12,12,7/5,5/4/3
C. 42,30,23,25 152 Ave. Row each round 2000m
C. 55,33,30,32 1697m rowed 150 Wall balls
Too many people in class will have to make up by on Thursday.
Did the 21 Jan work
A. 3 strict mu, 30′ hsw 4 sets
B. Air Assault + GTO (30, 15, 20, 10, 10, 5) 6:19
Then FS 4111 3-4 reps EMOM 3 FOR 18
185- 225#
THEN 4RFT
20 BXJ
15 Thrusters 115#
5 BMU
14:00 out of fuel….
Optional: 19:29 5k row.
A. Done with 3 bar muss and 3 c2b
B. Done, all push press unbroken
C. 57, 47, 43, 32
5k row in 18:42
Solid work today Bjorn!