Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
8-12 minutes of Gymnastics Skills Practice of your choice. Check out some videos with drills from Invictus Gymnastics.
A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the six sets.
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Decided to do L-Sits as my Gymnastics movement. Worked on progressions focusing on form and ROM. Single Leg Pike Lifts on Parallelettes, Double Leg Pike Lifts from floor, V-Ups, Hang Tuck Lifts, etc.
Metcon: Scaled to only 4 rounds… 3:48 (1:43 run), 3:53 (1:45 run), 4:08 (1:50 run), 4:48 (1:51 run). First and second rounds of pullups unbroken. Strict T2B after all the L-Sit work, kipping just wasn’t happening.
Warm up made me rethink my life choices. Did an extra 30 sec on the tuck hold. (Thought is said 60 sec) A. Got my first dead start strict HSPU (started with my head on the mat) and then couldn’t get any more but used half an abmat (put mats on either side) and did like 8. HS walking. Still not getting much more then 5’ at a go. Working on finding that sweet spot between no movement and wild flailing. Around 40’ total. B. Uhg this was ugly. 3:45, 3:29, (felt a surge on energy), 3:35 (realized I should… Read more »
3 sets of BMUs plus HS walk practice w/ obstacles
A. 2:59, 3:11, 3:13, 3:24, 3:36, 3:47
B.
Ranged from 3:40-4:00 on my sets – strict pull-ups slowed down after the first set. I sub’d GHD Supine Plank Hold x 30 seconds for the toes-to-bar to let my back rest.
Just treated myself to an Echo bike so I subbed some stuff.
A. Death by Echo Bike (+3 cal every min)
Into the 8th min. 102 cal total
B. 6x5min
25 cal echo bike
8 Strict pull ups (UB)
12 T2B (UB except 5th)
16 push ups (UB)
2:23/2:34/2:44/2:41/3:01/2:53
How’s it compare to the AB as far as feel and calories, etc?
I upgraded from a really old airdyne with an analog display so I’m not very familiar with a newer one. However, I have dropped into gyms and used an assault bike and the echo bike is definitely different. It’s maybe slightly easier to get going but when you stop it stops almost immediately. So there’s no coasting.
July 18 WOD A. 3 Sets Bench Press x 10 @ 21X1 100#x10, 105×8/2, 105×7/1 ***Really minded the tempo and probably was a little slower on the decent then 2s…at 105# I had to rerack after 8 reps and then got the last 2 and on the 3rd set got 7 reps re-racked but could only get 1 more…really close to 2 more but couldn’t get the bar on the hooks. B. 4 Rounds for time – 4:14 / 4:38 / 4:30 / 5:07 = 18:29 400m Run – 1:55-2:10 10 SADBPP Right @ 25# – ALL UB 10 SADBPP… Read more »
That’s a brutal C!
Instead of T2B did leg raises (back problems) and ran 400m on treadmill due to scorching heat outside. Only did 5 rounds.
Round 1 – 3:20
Round 2 – 3:15
Round 3 – 3:13
Round 4 – 3:16
Round 5 – 3:13
B. Done as Rx
What’s going on with your back? What other movements hurt it?
A. T2b and pull-ups done with rings:
3:53/4:08/4:22/4:33/4:20 (only did 5 pu here- just gave up)/5:01- kipped pull-ups on this round
Crushing it!
Warm-up done. Had to break the hangs into 15 second chunks.
A. Subbed 1000 m BikeErg for run.
1. ~3:30; First round prescribed and adjusted remaining rounds
2-6. +/-4:00; pull-ups gradually evolved into mild kipping, then full blown butterfly at round 6. Scaled toes to bar down to 8 reps and performed as singles. Push ups broken at rounds 4 and 5.
That was way more miserable than expected.
B.
Done.
Don’t you just love the hangs?! 🙂
Hi,
A: 4:43/4:45/4:45/4:53/4:57/4:59 rx
B: done
Have a good day
… short on time …
Warm-up: 2p KB farmer’s carry from the rack to the pull-up bar ;o)
A. Every 5 minutes for 30 minutes (6 sets) of:
400m Run | 9 – Strict Pull-ups | 12 – 2p American KB Swings | 16 – Push-ups
2:52, 2:56, 2:53, 2:54, 2:53, 2:56
… 1:30 pace run, 7-2 Pullups, UB, UB … fun grind.
B. Done as Rx
… shoulder were/are smoked.
Nice warm-up. 🙂
Great run pace. Way to set the bar.
Went straight into the workout. Went with quick warm up and used first round for warm up as well
A. E5MIN for 6 rounds
400 meter run 1:45 ish.
8 strict pull ups all UB
12 T2B all UB
16 push ups all UB
Each round about 3:15 +/- 5 seconds.
B. 4 rounds
Straight bar curls 65lbx8
Kettlebell BP 35lbs.
Unbroken king! Pushed the pace on the runs too
Lol. Wish I was always that king! Have to re measure my 400 meter. Be nice to know for sure of my times are accurate.
I re-did mine with runkeeper app recently. Was 385m so now run on the other side of the road haha
Static Handstand holds/ Hand stand negatives
A.
3:08/2:55/2:57/2:58/3:03/3:09 RX
HS Walk and Ring MUs.
A. 3:05/2:55/2:59/3:05/3:05/3:04, everything UB with lots of chalk ?
B. Done.
Smashed A! Must have been a sweat-fest
Nice and steady times. What’s the normal temperature in the morning there? Buffalo ny is between 60 and 70.
Forecast to be 77 in London at 8am tomorrow ?
85 on a good day, 95 on a bad one. It’s a little more humid in the early am, around 10-11am when it’s 95 and lower humidity I don’t sweat quite as much. 3pm when it’s 102 just go back inside ?
That’s a tad hotter than I thought you might say…. good thing you love morning workouts!
If you got botox in your armpits, you wouldn’t have to use as much chalk. Just sayin….
Haha! Worth looking into ??
Nice!
Killed it. Great job.
Good morning everybody…
A. muscle up stuff
B. 3:31/3:25/3:42/3:36/3:54/3:56; subbed ghd for t2b; All movements UB.
C. 3 x 10 Kabuki upright rows
I like muscle up stuff ?
Nice going UB!
?
Great times on B.
A. 3-6-9-12-15: Unbroken Deadlifts (60% 1rm = 112.5kg) After each set, 30% of our max pushups. Projected 40 reps = 12. Was supposed to be SHSPU, but recommended scale was pushups. 4.32. Hitting the UB sets of 12 and 15 was haaard. Broke up pushups into 6s from the start. Went from a breath to 4 breaths by the final set before picking up the bar. Good push. B. 5:00 to establish single arm DB strict press 7 rep max for each side. Finished on 22.5kgs. 25 was maybe there with the right arm. C. same as above, but DB… Read more »
That’s a lot, good job dude!
Can’t tell whether legs or shoulders are more in need of rest!
A.
First rounds as prescribed, last 3 rounds scaled down to 12 abmat situps instead of t2b (grip effed)
3:38, 3:54, 4:23, (scaled to situps here), 4:21, 4:30, 4:32
Runs got super slow after first 2 rounds. Pullups in singles. T2b in sets of 4. Unbroken steady situps. Pushups started with a set of 8-10 then sets of 4.
Way worse than the times I did this early last year. Just too much tonight..
Skipped accessories.
Warmup ✅
12 min BMU kipping practice
A. E5M for 6 rounds
400 m rowing 1:30/1:28/1:27/Display Hard error/1:30/1:35
8 strict pull ups
12 ttb
16 push ups
3:15/3:23/3:12/3:30/3:30/4:00
First 3 rounds went well, after that this sweaty mess became ugly. Clustered the pull ups and ttb as needed.
B. E90sec for 2 sets
RSA with 2 kg plates
Pull aparts with blue band
Shoulders ?
Pull aparts with blue band is strooong! How are the BMUs progressing?
Didn’t work on these, besides getting stronger by pulling up. Today felt technical easy with banded support. Without a band it’s a mess regarding muscular mechanics.
Hopefully reducing the band thickness over time will help! I’m at 2-3 reps at a time with two red bands…but you’re right, the transfer to unbanded is hard.
Yea I have to work on it more regularly. As a tall 220 lb guy you have to manage the weight properly 😉
Haha I feel lightweight at 200lbs! Hitting banded progressions twice a week for the last month I’ve noticed a huge difference!