Workout of the Day
A.
Every minute, on the minute, for 5 mintues:
Strict Handstand Push-Ups to a 4″/2″ deficit x 5 reps
50-59:
Strict Handstand Push-Ups (no deficit)
60+:
Strict Handstand Push-Ups with a 2″ riser
B.
Three rounds for time of:
15 Wall Ball Shots
15 Pull-Ups
Rest exactly 4 minutes, and then . . .
Three rounds for time of:
15 24″/20″ Burpees Box Jump Overs
15 Pull-Ups
Rest exactly 4 minutes, and then . . .
As Many Reps As Possible in 6 minutes:
Row 1000 Meters
Kettlebell Swings x Max Reps
40-54: (20 lbs to 10′ target; 14 lbs to a 9′ target)
24/16 kg Kettlebell Swings
55+:
(14 lbs to 10′ target; 10 lbs to a 9′ target)
*Step overs are allowed
16/12 kg Kettlebell Swings
*Coach’s Note: Sorry for the last minute changes to today’s training session; we want you to get in some pull-up volume. If you have not completed today’s training session yet, then we would like you to prioritize the second workout to get some more volume with your pull-ups.*
A) done
B) 3:21. Last set of wallballs. Ugh
6:20. Uggh. 36 kb.
Had a rough day – was dragging in this wod. Did alone. Didn’t help.
A. 5/5/3+2 kip/3+2 kip/2+3 kip (no deficit)
B. 3:47 WB unbroken, PU 10-5/5-5-3-2/5-3-2-2-2-1
Then…
7:06 pull ups were broken up (weakness)
Then…
36 swings UB (row time 4:25)
Completed Sunday
Done on Sunday
A-4″ and added 5 rounds MU Progressions
B-3:12 (UB), 6:48 ( BBJO Ouch, PU15/8-7/7-4-2-2), (15-10-10-10) 45 reps
Done on Sunday
A. Done. 2″ deficit all unbroken.
B. 2:51. All Unbroken.
Done on Sunday
A. Done. All UB at 4″
B. 2:50. All UB
C. 6:56. BBJO kill me
D. 47 KBS. Mentally weak here. KB -20-10/7/10. Needed to hang on to KB
3:38 row
Open qualifier – about 18:00. Done at Reebok CrossFit 5th Ave in NYC.
What a fun adventure walking over a mile through the city to find them 🙂
Just a curious question.. Do you recommend going after a Wod on Thurs..especially if it is a max strength lift. Just trying to plan rest day for my week:). Thks!!
Did a little Snatch work up to 85%.
Did MQ wod since I did all the pullups yesterday.. Took 19:40.. Did strict hspu’s and dbl unders stunk, as usual! On a positive note I felt like the Row didn’t own me.
Nicole, should i hit this workout tomorrow morning since i just noticed the change?
20 secs better on the qualifier this am tho, but was being a sissy on the rower!!
Nice work David!! See how you feel tomorrow but if you feel good and ready to hit a workout then yes, hit this. However, if you feel like there is any chance your hands could rip then call it.
A. Completed 6 minutes with 2″ def. x 5. Felt great!
B. 3:16/6:26/60 reps. Hung on for all I had, can barely type this now!
Wanted to do the MQ too, but its beautiful sunny, mid 70’s in Oregon and we don’t get weather like this in April:)
Enjoy the rest of the weekend folks!
I’ll be cheering for you on the qualifier
Thanks Renata! I hope you do well also!
Late post for yesterday.
A. Complete
B. To 315 which is about 95%.
C. Missed round 6.
D. Ran out of time. (Did Saturday)
Today
Qualifier. 11:56. Several du misses. Hspu unbroken.
D. From Friday. 5:20. Didn’t have the mental game to push harder on this one.
A:practiced kipping as strict still work in progress
B: 3:14
C: 5:12 stepped over box
D: 42 kb swings
MQ3 – 13:30 – 18 sec. PR. Since 15.5 trying to stay in control on rower and it is making a difference.
B. 24:18 – 3:13/7:03/38 reps
Awesome work Glenn!
Did the MQ 3 RFT 50/15/50: 15:09 Rx (five seconds slower than last year mostly because I messed up on my double unders in the second round several times. Still pretty happy with it.) Have a great weekend everyone!
MQ WOD 3 RFT 40/15/40 13:30. I was on pace to be faster than the 12:33 I posted last year but messed up a bunch on that last rd of DUs.
B. Total time 25:05
27 swings. Row was the toughest part.
Did this alone and in silence. Very interesting. Just me and my breathing. Yikes.
I train like that frequently. Everyone thinks I’m crazy.
Honestly sort of liked it Greg! Was difficult, but I can see how overtime this would help my mind. Happy Saturday!!
I did the MQ WOD (50-59) this morning, 3RFT, 11:20
Have a great weekend.
When I woke up in Switzerland there was another WOD on the page …
50 cal row/15 HSPU/50 DU
I did this (5’44”) and yesterday’s D (Thrusters/MU) in 8’29”
Regards
First time doing this. This was my best HSPU! SO that’s a win.
19:19 (40-49)
Solid work Tracy!
Is this just one round for time??
3 rounds Jon.