A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
A.
10 CTB PU
10 x Jump rope 2 singles and 1 DU
20 pistols (to a bench)
First time I’ve done any jumping since I tore my ankle up 2+ months ago.
B.
Completed but ran over in time due to transition times. Did all 5 rounds anyway. Wanted to puke a few times.
A. Ring MU with feet on a 20” box.
6, 5, 5
Wall runs
22, 22, 22
Pistols
20, 20 – 15#, 20 – 20#
B. EMOM
5 rounds and RX. And I wanted to die.
Can’t wait to do this tomorrow.
Not.
I admit, I hated every moment. 🙂
Went rogue. Getting ready for a week of travel and need to pack and prep house
E4MOM for 7 rds
30 air squats
20cal row
5 burpees
Time left
2/1:45/1:59/1:33/1:52/1:49/1:46
Luke
A. 5,5,5
HS walks done
16 pistols all sets
B. Done on schedule. Was much better than Friday’s torture!
A. Made some subs
Min 1 20 ring dips
Min 2 20 wall runs
Min 3 20 pistols
B. Rx w/ 60lb db/24 kg KB
This was harder then last weeks I think. The lunges SMOKED me. The legs were on fire by the time I got to the BJ.
A: 3 rolls to candlestick & 3 MU from box
10 shoulder taps + 30 second hold
8 pistols with minimal band assist
B: Made it through 2.5 rounds and my stomach did a backflip. I was feeling a little funky today but didn’t think much of it until it hit me here. Oh well. Some days are like that.
Hope you feel better today!
Thanks, Joey.
Taking the day off but I don’t have that stomach thing going on so far.
Yesterday’s
A. Clean & Jerk x 1 Rep: 210 lbs (PR)
B. 30 Squat Clean & Jerks (155 lbs)
Rx (not for time): 13’54” — I would have loved to have done this for time but my overhead pressing is way behind my squatting so I focused on mechanics instead.
Nice job Teddy and congrats on the PR!
Me too Teddy will it ever equalize?
Me threeeee!
I hope so Jay! That and thrusters are the bane of my existence!
Smart move Teddy. Nice wright on A!
A. Freestanding handstand practice
B. Done RX
A1. Banded max UB BMU – 6/6/4 A2. HSWALK – got about 3-5 feet a few times each set A3. Alt pistols – 20 reps at BW each set…felt a little rusty. ..need to work these more often B. 150 row – 37.0/37.2/37.3/36.6/36.8 20 Alt rev lunges at 35# dbs all UB 40-45s 15 bjo @ 20″ all UB 35-40s 30 seconds FLR (did this in super woman form) all UB LOVED this wod! Just what I needed! I think I’m really figuring out the rowing…my last 2 sets I pulled 2-3 less times and got a better time…but I… Read more »
Great work. I can’t function on that amount of sleep let alone attack a tough workout.
Awesome work! Hope you’re able to get more sleep tonight
Today was a grind for the rest of us, but a deload day for you! Nice job on the rowing!
A. 5 C2b, 3 candlesticks and low ring progression
Handstand wall runs
16 pistols bracing on my rig
B. Row-done
Reverse lunges 44 lb kb 20, 20, 16, 16, 16
BJO done
Front leaning test done
C. I liked longhorns 30 sec on 30 off row challenge and wanted to give it a shot.
10 rounds of 150m+
Great work Mike. ..that’s some great rowing to sustain for 10 rounds!
Nice one Mike!!
A1. 2×3’s each round
A2. Worked on HS balance. Did get a few steps in but that was because I was losing balance!
A3. 3×20
B1. :25-:35 each round
B2. Done rx around :40
B3. Done rx :35-:40
B4. Done rx
Love/hate the grind on that one
Done with various sub and incomplete rep
A. Done as RX
Station 1: Ring Muscle Ups 4/4/4 (Stringing them together is something I need to work on)
Station 2: all HS walks unbroken
Station 3: 20 BW Alternating Pistols
B. Done as RX
What a shitfest haha, rounds 1&2 were fine, round 3 was mehh, 4&5 let’s not talk about those
Finished up with some strict muscle up practice and hand stand holds
I wasn’t feeling gymnastics day but it turned out to be a pretty good sesh!
Yesterday’s WOD
WU:400 m run/20 sit-ups/5 push-ups/2 C & Js 95#
A: 145/145/155/165×2/175/185/190/195 200 (x2 f)
190 & 195 both went up so well, 200 fell backwards on1st clean; 2nd attempt pain in left forearm during pull and it unraveled from there.
B. 30 Squat Clean and Jerks with 110# 6:48
I feel beat up so yoga and a few rest days maybe in order.
Sounds like some rest would be a great idea…way to push through and get the work in Jay!
A1. Ring MU: 8/7/8
A2. Handstand March: 3 x 20 reps
A3. Alternating Pistols: 3 x 20 reps
B. As Rx w/ 200m row
… as much mental as physical – had to find a dark place on the lunges to go UB … well crafted EMOM
Finally one where I can finish in the same amount of time as you. I think you found the fountain of youth lately my friend!
Preworkout … lots and lots of preworkout (just kidding) … nice work – how you consistently add more volume day in day out is inspiring.
A. Scaled
Strict pull ups / strict hspu / 12 pistols
12/6/12
10/4/12
8/3/12
B. Done scaled
8 cal AB / 16 reverse lunges with 16kg DBs / 12 bjo / 30s plank
That was 20min of suffering! ?
Great work mani, that B looks so nasty
A. Done with 8BMUs, 3x 10ft HS walk, 30 pistols to low box each rd.
B. Done Rx w/55# DBs, like last week it was the lunges that ran the show.
C. 6 rds 45s on, 15s off
Prone plank
Sandbag carry 100#
Left side plank
Sandbag carry
Right side plank
Sandbag carry
Are you challenging CJ to give out a 40 min EMOM of death? ?
That would be great!!
Nice work today my friend. How are the HS walks feeling? You seem to be doing them pretty consistently now. I like your C btw!
HS walks are good, although it seems like the more space I have the further I can go.. just a mental block.
Nice work TLH! Have u started practicing walking up and down an incline or steps?
We are on a deload week so the volume shouldn’t be at crazy levels for a change A) OT4M x 5: – 30 air squats – 20 cal row – 10 burpees Rx called for burpees over the erg but after doing two jumps I realized I was going to end face on the floor if I kept it Rx so I scaled to regular burpees. Splits were 3’43”, 3’47”, 3’56”, 4’05” and 4’19”; in all cases the burpees were the limiting factor my quads were on fire by the end of the first round and they stayed like that… Read more »
A looks like a deadly combination! Enjoy deload and recovering, looks like you’ve progressed so much in this cycle.
dude, it was hellish!
Nice to see you dial it down a bit temporarily, I’m sure your body is thankful!
Very much so, also the beasts I train with are currently competing in “Wodstock Chile” and it coincided with this deload week so I have all the excuses to not go overboard for a few days ?
Dito what Joey said!
Did yesterday’s A this morning C&J e2mom Went up to 145# and brought it back down, lower back still irritated from saturday’s DLs. Focused on form, jerks were all over the place. Front knee tends to go forward and back heel doesn’t come up a lot Then to try to help myself do better I did EMOM x 5 min, 3 tall jerks 65#. These were smoother. Today’s B FLR were on an angle (feet lower) and BJO step down otherwise was Rx (I did the AB). Those lunges weren’t easy, didn’t have much time to spare before the BJO… Read more »
Great self-awareness and in-session modification. Know what you mean about lunges into the BJO, was surprised i could make the first one each time!
It was a tough one. Great job today!
I pushed the lunges and the BJOs to the limit each rd, finishing in about 50s. Tough. Does your lower back normally hurt after DLs?
Yeah it was a tough one… it was definitely about the lunges for me. BJO were done on cruise control for me in about 30-35s stepping down. I’ve always had a spot in my lower back on the right side that gets irritated and for the last few months anytime I do DL (or heavy cleans) it gets pretty sore and can last for days. I’ve been working with a PT and doing daily stuff to try to improve that. I think it’s working and getting better but I really pushed it on saturday and I guess I’m paying the… Read more »
I hope your work with the PT pays off soon!
Nice work my friend!
Modified to the following..
Min 1 – 12cal assault bike
Min 2 – 10×22.5kg dB lunges (each hand) + 10 unweighted lunges
Min 3 – 15 box jumps
Min 4 – 30sec Handstand hold against wall.
Completed.
Biked at 700watt pace (in 28 sec average)
Lunges – had to modify as they were feeling too difficult to maintain, I feel like I made a big call
Box jumps – not jump over’s, steady singles in about 40 seconds
Handstand hold – fine
This was too hard for what it should be. Quads and lungs demo-d
Smart move on the lunges. I’ll probably do the same tomorrow!