Primary Training Session
A.
For time:
4/3 Legless Rope Climbs from Seated (15′)
4/3 Legless Rope Climbs (15′)
4/3 Rope Climbs with Legs (15′)
Time Cap = 8:00
B.
Two rounds for time:
1200 Meter Run or 100/70 Calorie Row or Assault Bike
100 Air Squats
50 Burpees
C.
Four sets of:
Single Arm Dumbbell Row x 6-8 reps each Arm @ 21X0
Rest 30-45 seconds
Banded Face Pulls x 12-15 reps @ 2111
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Three sets for times of:
Run 2000 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 2000 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 2000 Meters @ your desired 5k race pace
Rowing Endurance Option
Two sets for times of:
Row 4000 Meters @ 5k PR Pace
Rest 6-8 minutes
Session two
Rope climbs:
4 regular starting from seated
4 legless
4 regular
6:08
2rft:
100 cal bike
100 air squats
50 burpees
23:14
Accessory strength
Session one
Body is sore, but no inflammation or nerve pain. Giving my body the next two days off of pulling.
2 sets of 240 calories on the bike
16:57-17:34
I assumed 5k pace meant finish at the same time it takes to do a 5k ?
Jumped into class WOD and did partner wod solo
Dubs 100-80-60-40-20
WBs: 50-40-30-20-10
Burpee Box Jumps: 25-20-15-10-5
Rope climbs: 5-4-3-2-1
Hitting 18.4 redo on Monday: confident I will do a lot better. Gotta man up on that 315
18.4 yesterday:
8:14
Today’s wod on AB:
27:43
Great work Grant! Thats a solid time!
A. Did 12 legless rope climbs from seated to 12 foot
B. Chose the bike… Which was miserable
24:57
C. Done
Rope skipped. I am feeling fat right now and couldn’t pull myself. Plus didn’t feel good on the back. Feels a bit better now i got the blood pumping a bit.
Metcon done. That was a lot harder than it should’ve been today. Pretty damn smoked.
32:10rx
Accessory done.
To many donuts?
18.4: 132
Diane was 3:19
Finished the 21 at 5:38
Midline was pretty spent for the 15
Lungs weren’t taxed at all. Purely midline for me and I’m happy with how it went. Good starting point for next year
Pumped to see you get through this. Time to build for 2019!
18.4 last night sucked. Redoing Monday. After that lousy performance, I did a partner WOD of pull-ups, t2b, walking overhead lunges and rowing.
My legs were tight this morning, so I warmed up with a mile run. Then 21-18-15-12-9 box jump overs, burpees, sdhp.
B. With the assault bike 32:15. Leg was still tight so the air squats weren’t fun.
C. Done.
About to hit rowing endurance.
Take it easy Dawn. I would stay clear of rowing if your back is tight and dedicate that time to mobility.
Will do.
Primary training session:
A) I did 4 legless 4 legless using my feet half way up and 4 regular rope climbs. It took 6:32
B) 27:30 did 100 cals on the bike just tried to stay moving and didn’t rest during my transitions
C) done
Felt good to move today especially after yesterday!
Blood flow work and plenty of mobility!!
Sounds good will do!
A. Did 1 rope climb emom x 8
B. Done, didn’t time as some people were using the clock
C. 70# rows everything else done
Fortitude:
30 min emom:
15 cal row
15 burpee
Rope climb wod
4:02
To easy you need to increase it by one rep each time you do it 🙂
Fortitude ? Or the rope climb wod? Or both ? Haha
AM-
1. rope climbs done .. NFT, did the L-Sit on the minute, legless OT :45 then 3 regular as fast as possible
2. 18:45
3. Accessory work dobe
18.4: 147 – couldn’t really hit the standard kipping, so did shspu
Play with narrowing your hand width slightly and really focus on doors flexing and bringing your feet together at the top. The standard has tripped a lot of people up!
A. 7’22
B. 25’01
C. Done
My back is so sore, i train in the morning and now in the afternoon I feel it more. I will stretch, tomorrow to! I hope i can repeat on Monday
Look after you back dude. Plenty of mobility today and tomorrow!
Session one walk throughs
Got sweaty on the assault bike and felt smooth on the hspu and handstand walks. Think the standard might be a little harder for me this year but I’m not too worried about it. Contemplating going unbroken on diane vs. 15-6/9-6 on first two deadlifts
Unbroken or broken it has to be pretty fast. You need to give yourself time at the 315 bar.
Away on Holiday so B was perfect – 24m05s (run)
Neck feeling junky after 18.4 but the decompression video has helped a lot.
Good to see that helped. Hate kipping HSPU!!
Have a great holiday!!
Me too! I avoid them!
My back is really sore after open workout dont know if I do it again on Monday
7.43 rope climb
23.30 metcon
Next some boxing ☺
Look after your back dude. How did it go? This is a great one for you!
I was 8.52 is
Naa I suck at repping heavy deadlift