A.
Every 2 minutes, for 10 minutes, complete (5 sets):
Clean & Jerk x 1.1
Build over the course of the 5 sets.
B.
Two sets of:
Ground to Overhead x 10 reps
Rest 90 seconds
35-49: 135/95 lbs
50-54:
105/75 lbs
55+: 95/65 lbs
Use this as an opportunity to practice your barbell cycling. Practice having a touch point on the way down, no touch point, etc. Refer to this article
for tips.
C.
35-54:
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chest-to-Bar Pull-Ups
5 Hang Power Cleans (155/105 lbs)
55-59:
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chin-Over-the-Bar Pull-Ups
5 Hang Power Cleans (135/95 lbs)
60+:
Complete as many rounds and reps as possible in 15 minutes of:
55 Double-Unders
15 Chin-Over-the-Bar Pull-Ups
5 Hang Power Cleans (115/75 lbs)
Done on Sunday
A. Up to 225 felt heavy…
B. Done 30, 29 sec (135)
C. 5 + 65 (ctb 5,5, 5 singles every round)
A. Build up to 190lbs.
B. Done.
C. 6 rounds and 62 reps used 145 lbs on the clean
Back squats 225/275/315 then 305 x 2 for four sets
2 sets row 500m every 5 min 1:46/1:45
Right into 30 Cals on ass bike every 5 min for 3 sets
1:32/1:47/1:58 totally sucked
A. Built up to 85kg
B. Done, felt quick!
C. Completed 5 rds + 20 DUs (395 reps) Think I probs left a little in the tank!
back still hurting today so just did an easy 25 minute run with the dog
Cheryl! hope it feels better soon!! Dogs do make everything better
Feel better Cheryl!
Yesterday’s
A. Done
B. Strict mu x2 emom6 felt easy and good
C. Back sq: 225, 265, 305, 300x2x4
D. Sub 500m rows for runs: 2:46, 2:47, 2:45, 2:37 , wheelhouse movements for me, fun
Did not get to do workout today did my 1st MM competition. There is no masters divsion. I was the oldest person to make the final. PR on Snatch at 165 (power snatch) and pretty much killed everything else. Final workout was an EMOM of Front squats starting at 9 going up 3 each round at 115lb. I was killing it but my partner ran out of gas. To his defence he is like 6’5 and I am 5’8. Was a lot of fun looking forward to many more.
I did scaled division. The beasts where all in the RX much more weight being moved LOL
Still pretty damn awesome to show the youngsters how its done. great work!
My thoughts exactly
Awesome to rock it with the youngsters!
A. up to 205#
B: 32 & 34 sec (105#)
C. Shoulders a bit sore, (esp. left) gonna pass on the wod and do the run from Thursday that I missed later today.
A. Worked Jerk to 65 and clean to 135. post surgery pr. So close to getting arm straight overhead.
B. 55
C. 4+1 Sub strict pull ups which turned into jumping w/neg (no kipping yet)
A. Up to 175. These let me know how tired I was this morning.
B. First set as Snatch, 25 sec. Second set as C&J, 33 sec. Both sets used touch points.
C. 55-59 option 4+63. Not enough food the last couple days, really feeling it with low energy today.
A. Up to 225
B. Done didn’t time just worked tech in 3’s and 5’s feeling out touch points etc.
C. 6 rnds – 450 reps
Ok, this totally sucked, even for me. My whole back is so sore from yesterday, think that might have played into it, but did part A and B on my porch after getting the kids to bed. A. 26, 30, 34, 34, 34. B. with 30 kg, split in 2, so it basically became 4 sets of 5…. Oh, well, can only improve ;P
Rest up after a tough week and get ready for Monday.
Hehe, definatley planing to 🙂 Mobility and massage 😀
A. Up to 205#
B. :29, :29
C. Doing a 3 man team event in a few weeks so hit 2 team wods today with my teammates.
M/44/80kg-176lbs
A. Up to 90kg / 198lbs
B. All UB did not check how long for each cycle
C. 375 (moving to a thinner Rx speed rope broke DUs a lot)
End of my first week, really loved it thank you.
Will be reviewing my first week impressions in my upcoming vlog on YouTube.com/MastersUnited1
I seen the one you did with the “Good Dudes” welcome to the community!
Thanks amigo, proud to be part of the Invictus community ?
Well done Christian. one week down, 45 to go #Project200
Thanks Rob!
M/44/80kg-176lbs
A. Up to 90kg / 198lbs
B. All UB did it check how long
C. 375 (movungbtina thinner Rx speed rope broke DUs a lot)
End of my first week, really loved it thank you.
Will be reviewing my first week impressions in my upcoming vlog on YouTube.com/MastersUnited1
A. 155-185
B. 0:34/0:33 (105)
C. 446
A. 145
B. 39/46 sec
C. 5 + 61
A: 200
B: :22 / :24
C: 7 + 3 Dubs – chest to bars in sets of 5.
C&J worked up to 265 no misses
G2OH :28 :27 @135
Class WOD
3 hang squat clean 155
3 push Jerk
3 power clean
25 cal Bike
Repeat barbell and change exchange with 100 DU , 200m run, 25 cal row, 100m heavy sled push
All barbell UB 13:20
C2B practice until shoulder got cranky
Nice work Pete. I think 155 should be the new 135 😉
Is 1.1 on the CJ the tempo?
I’m also wondering about that, might meen one clean and one jerk…
Reset 8-10 seconds between reps