A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
Compare results to January 24, 2018.
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
A. Bryan (24kg kb swings, banded ring dips, chest to bar pullups vs. muscle ups) – 16:32.
B. Bryan – (8 ring rows, hollow holds).
A. 20:30ish. Jumping BMU.
B. Done.
A: rx 19:52
B: done
AM WOD ( so I didn’t kill people at work ?)
3 rds
On a busoball with 40# KB
10 hand to hand Russian KBS
5 figure 8s ea direction
5 around the world ea direction
Right
5 clean
5squat
5 should press
Repeat on left
5 snatch each arm
Rest long enough to make people do work and answer questions
PM
A.17:39
Ring dips with purple band
Sub kipping PU for Bar MU
Got my fun cramping during dips so last set o KBs was broken and DU took 4 min ugh
B. Done RX
Luke:
A. 17:12 – Did RKBS with 70# dumbbell, don’t have a 32 kg KB at the gym. Time was 18:15 on 1/24.
B. Done.
Anika:
A. 16:05 – Did stationary dips and subbed C2Bs for muscle ups. Last time was 17:22 on this workout.
B. Done. So hard!
Awesome improvements guys!
A. Burpee C2B for BMU
Row 1000m for 800m run
12:42
01/24/18 – 13:26 (C2B PU only/treadmill run)
B. Complete
That’s a great improvement since your subs were more difficult…congrats Chad!
Coming back to crossfit after a year, so much to learn, re-learn and catch up with.
A. 23:54 pull ups, red band at ring dips and assault bike (thunder storm)
B. Done
Welcome back!
Thank you ?
Did the warm up.
A. 18:15 – still so slow.
Last time on TM was 20:14
DU – UB / 40/40
RKBS – 30/20 – 22/18
Ring Dips – 4 x 5, 4/4/4/3/3/1/1
BMU – 5 with black band/ 5 from a box
Didn’t do B. Possibly later this afternoon.
Great job. Two minutes is a huge improvement!
That’s a massive improvement!
(Anika)
You say your time is slow, but you’re working through all those ring dips and muscle ups! So impressive that you pushed to get those reps. Way to go!
Thank you, but I forgot to add that the ring dips were assisted. I would have been there all day trying for 40 ring dips!
2 min PR…AWESOME!!
A. Subbed chest to bar for muscle ups, rest RX: 12:15
B. Done
Nice job on a. But you get an A for C!
Back at it, love it.
– ever 2 for 16; touch and go snatch x2 – worked up to 140
– EMOM 10 min, snatch balance x 1, worked up to 160
A. 11:00 – no place to do bar muscle ups and no rings, so I did my best to just keep going, subbed CTB and bar dips
B. done
C. 7 min amrap, row 200m 50 DU, 3 rounds, legs were done.
Welcome back
I’ve been dealing with a stubborn chest cold since last week Thursday so I stuck to 1h of yoga today.
Today’s workout looks like fun though! Bummer. Let’s heal up quick!
A. 16:18 – subbed 10 burpee C2B for BMU DU – 4 trips / 3 trips KB swings – UB, 30/10 (only broke to get chalk for EXTREMELY sweaty hands) Dips – 5/4/3/3/3/2, 4/2/2/3/3/3/2/1 Burpee C2B – obviously singles without any rest between Run – 3:58 ***My time in January was 15:10, but I ran on the treadmill and I did box jump BMU B. Done RX+ Ring Rows x 10 Side planks x 45s with reach under during sets RSA – these are sooo tough for me..no weight used but had to break up the 15 reps (usually I… Read more »
Killed it! Nice work
Crushed it candy
that Burpee C2B combo is wicked!
Good work! As already stated.. love the burpee c2b.
(Anika)
Nice work Candy! You’re such a stud…
Thanx Anika…I struggle with wanting to be girly, but pushing myself to do better than some men! Now if only I could lift like you do I’d definitely be a stud…lol!!
A. 16:43 RX
DU unbroken
Kbs- 25/15 then 26/14
Dips- 7/8/5 then 7/3/….sets of 2 and 3 blah
Bar mu- 4/4/2 then 5/5
Well done!!!
A. 16:42 with 1km row instead of run to give my knee a break, otherwise Rx
DU 1 miss / KBS sets of 20 / RD 10/5/5 – 5/5/5/3/1/1
BMU 6/4 – UB
Row- 4:03
Was way out of breath on this one and spent way too much time resting between movements and sets (ring dips cost me the most time by far though)
B. Done RX
Hey, still a great time. How was the race this past wknd?
Went well thanks for asking! Finished in a little over 50min and was happy with it. See saturday’s post for more details if you want and a picture 😀
1 miss on the DUs…so good!
Thanks James!
That’s some awesome work Joey…That row definitely made this way harder!
Nice, Joey! Great work
A) for time: 30 snatches 52.5 kgs 5 c2bs 5 parallel bars dips 30 clean and jerks 52.5 kgs 5 c2bs 5 parallel bars dips 30 thrusters 52.5 kgs 5 c2bs 5 parallel bars dips – Time: 28’55” Snatches and C&Js were all done in singles, thrusters were 5/5/3/2/5/5/5, c2bs were singles, dips were UB, U and singles. Worst part was the last set of dips, shoulders were completely gone after the thrusters. What ai consider astonishing is that this is a major scale on the Rx version of this wod, Rx is with 62.5 kgs on the bar and… Read more »
That is a lot of work, brother
It was the day to just dig deep
Not sure how you did the rowing after A…but man you put in a GREAT Monday WOD!
We were actually discussing if we were going to ignore that was in the program until someone sat on the erg ?
A) 12:29
– only a 24kg KB
– subbed 10 C2B + 10 burpees for BMU
Didn’t do part B. Have a big 2nd interview this afternoon.
Beast mode Wes!
You did great too!
That is super D duper fast Wes….HIGH FIVE!!
Thanks! Felt really smooth today.
That is FAST dude, well done
Good luck this afternoon
Crushed it, I’m sure you’ll do the same in the interview!
Killed it!!
Hi team! Libby here, taking over for Michele while she’s at the World Cup. Excited to virtually coach you all over the next couple of weeks. Warmup Run 200m Then: 20 Jumping Jacks 20 Mountain Climbers 20 Elbow Jacks Then: 10-15 Second active bar hang 10 Kip Swings 10 Pushups 10 KBS (lighter than workout weight) x 2-3 rounds Then: -Prep for specific movements in the workout. This is a good time to spend 5-10 minutes working on a skill that you might not have yet. -Practice double under’s; get in a few bar MU; and 5-8 ring dips prior… Read more »
If I understand correctly the appropriate sub here is 1 BMU:2 C2B, correct? I just did 1:1 🙁
1:1 is totally FINE!! 2:1 is not necessary in this case.
Hi Libby! Is it possible to have this prep work posted at the same time the daily WOD is posted? A lot of us do the WODs in the morning after it is posted.
Hi Wes! Yes, we absolutely do our best to get the notes posted the night before. 🙂
Thank you so much 🙂 Im in eastern Canada and I usually train at 6am … I don’t expect anybody to get up at 2am to post wod notes hah
Yes I would really appreciate that too as Im in that situation most days
Just tossing in that I would also make good use of the warm up and WOD description of it was posted early as well. It would be put to good use! Thanks
I was able to do the wod early today prior to your WU…darn…love your WU…so I did the same WU you posted a few days ago with similar movements. Really helps get the body moving and the heart rate up…THANK YOU!
No problem! I’ll do my best to get the warmups posted earlier for those of you not on the West coast!
A. 14:55 Rx, first time doing Rx ring dips in a WOD in forever.. happy to have healthy shoulders
B. Done, followed by some AB sprints
Yay, congrats!! Also, emailed you back about hip flexors 🙂
Yes, thank you! I need to focus some time on strengthening them.. #oldguyprobs
Good to have you back TLH
Thanks dude, you’re crushing it lately!
Great Job. What resistance level symmetry bands do/did you find most useful?
I only have purple and red. I use purple for As/Ys/Ts and rotational stuff, the red for most other.. $ well spent. I used them to warm up today and any day that has shoulder movements.
A.
Subbed in:
dips between 2 tall boxes for rings.
Ring muscle ups for bar (not enough head clearance over my current pull up bar)
Spent a lot of time recovering and working hard to keep my MU in pairs. Definitely spent too much time on the movement. But was happy to string 4 together on the second set of 10. Next time I think I will follow a few others and sub in C2B to keep me moving. Workout took about 23min.
B. Done.
Nice! Great sub for the dips. Working on tall boxes where your legs are straight versus on low rings or dip bars where legs are bent actually maintains a better hollow body position. Well done!
Thanks Libby!
Nice work today man!
7/13 squat cycle
5 sets 3 fs 6 bs at 195
This was the toughest jump in the program for me. The first set was a wake up call for me this morning.
12 min amrap
15 cal row, 12 alt dB snatch 50 lb, 9 T2B
4+6
Lots of foam rolling and stretching
Lovin the squat cycle….Great job Mike…you will reap the benefits!
Thanks candy! I’m excited to test my fs and bs Max here in a few weeks. I’ve seen progress already, and I’m hoping for a big payoff on testing day.