A.
Three sets, not for time, of:
Handstand Thigh Taps x 20 reps
Bar Muscle-Up Stomps
x 5 reps
Air Chair Swings x 5 reps
L-Sit Hold x 60 seconds (accumulate)
55+:
Three sets, not for time, of:
Handstand Thigh Taps x 10 reps
B.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 85-95% 1RM)
Rest 3 minutes between sets.
C.
For time:
60 Calories of Rowing
50 Wall Ball Shots
40 Chest-to-Bar Pull-Ups
30 Dumbbell Squat Snatches
20 Power Cleans
10 Bar Muscle-Ups
35-49: 20 lbs to 10′ target; 14 lbs to 10′ target; 75/55 lbs DB; 155/105 lbs
50-54: 20 lbs to 10′ target; 14 lbs to 10′ target; 65/45 lbs; 135/95 lbs
55+: 20 lbs to 10′ target; 10 lbs to 10′ target; 55/35 lbs DB; 115/75 lbs; 10 Chest-to-Bar Pull-Ups
Optional Session (Best performed 3-4 hours between sessions)
Two sets of:
Heavy Sandbag Squat x 5 reps
Rest 2-3 minutes
followed by…
Three sets of:
Single Arm Deadlift x 5 reps per side
Rest as needed
followed by…
Four sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
A. Completed 60 seconds of L sits 10 seconds at a time
B. 315lbs. 2 reps per round. Good weight for this workout. 90%
C. Assault Bike for 60 Cals. C2b felt horrid today. 3’s and 2’see. Blah. Really struggled with dB squat snatched so I dropped to 50lbs and did ohs instead, working on form and shoulder mobility. Ran out of time so didn’t finish cleans or MUs
A. Done, 40 sec L sits at 20.20
B. Built from 100-112kg
C. 19:47 (Power snatch @ 34kg, PC @ 60kg)
Nice work Ben!
A. Done
Worked at affiliate.
Death by thrusters (95lb), rest 2 min, death by burpees. 25min time cap.(me burpees 25min)
Rd 14 for thrusters, 9 burpees (27 final rd)
A. Done
B. 85-95% (200-225): 200,205,210,215,220,225×2,225×2,215,215,215 for 2
C. 20:30 scaled: 50# for the db snatch( still felt heavy 🙁 ). ; 135# for the clean, and jump to bar MU
Great job today Jason
A). done
B). 245×1 rp,. failed w/85 % dropped down to 220 ( a little above 75% but under 80% x2 rps
weight felt extremely heavy.. 🙁 not recovered
C). Rxd took me 28;47 tough WOD- love the challenge even though it kicked my arse 🙂
did all muscle up in singles.
couldn’t stay and do the optional but Ill make it up during the week 🙂
Rest up today Lise!!
thank you Nicole hope you had a great weekend- have a wonderful week <3
Ran a 2 mile race: 1 mile warm up then 11:48 for two miles. Drove to Gym….. Did the gym competitors WOD today: 5 Rounds 50ft Handstand Walk 5 Sq. Clean 155/225 rest 5 min 3 rounds 2rds of Cindy 6 Hang P. Snatch 95//135 rest 5 min 40 Burpees 40 T2b Total time 41:28 Tried to squat afterwards however my legs were pretty smoked so I will do a session tonight of some sort. Wanting to put on some good strength and muscle, so should I cut back my running? I am running about 5 times a week in… Read more »
Hey Anthony! If your goal is to put on strength then definitely pull back on your running. There is an optional run session programmed once per week on the program so you could do that but then just focus on building strength. It isn’t necessarily the intensity of your runs but the volume is inhibiting your recovery and building strength is all about recovery.
Class today with the hubby and son:
40 min partner AMRAP:
1K row
50 DL @ 185 (I did men’s RX)
1K row
50 pull ups
1K row
200 DUs
We all had fun and worked hard together. 🙂 Gorgeous day in SoCal!
Looking forward to rest day at the beach tomorrow. 🙂
Fun!!
It was!
A done
B 325×10
C 23.50
Strict chest 2 bar and dips instead of Mu
B. 3@75/3@75/2@80/2@80/2@80/2@82/2@82/2@82/2@84/2@84kg
C. No training partner today, only day I usually have one 🙁 slogged though it today by cake out with some positives – DB squat snatches? This challenged my mobility big time, managed 35. Took video to witness the train wreck, not so bad ha ha. Do all 10 BMU – still ugly but only missed 1-2. Took 21 min to get through but the BMU and then took a “break” and I put my grips on and got ready mentally 🙂 total time 27:28
Awesome job today Juls! Definitely post those videos to the FB group or send them to me so I can take a look at them!
A. Done. L-sits need more work.
B. 10×2 @285
C. 17:45 power snatches
Have a great weekend!
Nice squats today Perry!
Thanks Nichole!
Good morning coach and athletes.
Not 100% today.
Extended warm up. Active lower body stretches w Bear crawl 2x
3×10 thigh taps
1x 60 sec L-sit. 4×15 sec
BS 10×2-3 every 3 min
7×3@265 3×2@265
Chipper. Could not do Sq Snatch w 15 lbs. pain in shoulders. 35 lb DB PS
16:35 at 14:00 started 5 Bar MU 1 repevery 20 sec
5 CTB
Feeling better.
Have a great weekend everyone!
A. Done
B. 10×3 @ 85% (could not handle more)
C. Did 50% of the volume and had to scale C2B and bMUs because of ripped hands from yesterday (11:46).
Good call Markus – let those hands heal
A. Completed
B.160,165,170,170,170,175,175,170,160,160kg
C. 14:30 but I couldn’t squat snatch on left side, so power snatched on left
Crazy strong squat!
Solid work today Rob!!