Dynamic Mobility & Activation
Every minute, on the minute, for 9 minutes, complete:
Minute 1: Banded Lat Stretch x 30 seconds per side
Minute 2: Wrist Stretch x 8-10 pulses
Minute 3: Band Distracted Anterior Pec Stretch
x 30 seconds per side
followed by…
Two sets of:
Band Pull Apart Series
Overhead x 15 reps
Horizontal x 15 reps
A.
Every 2 minutes, for 10 minutes, complete:
Push Press x 1-2 reps
Build over the course of the 5 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
20 Kettlebell Swings
30 Double-Unders
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
12 Chest-to-Bar Pull-Ups
12 Overhead Alternating Reverse Lunges
40-49:Â 32/24kg; 135/95 lbs
50-54:Â 24/16 kg; 10 Chest-to-Bar Pull-Ups; 115/75 lbs
55-59:
 24/16 kg; 8 Chest-to-Bar Pull-Ups; 95/65 lbs
60+:
 24/16 kg; 6/4 Chest-to-Bar Pull-Ups; 65/45 lbs
Dyn/Mob; Done
A ) 75,85,95,105,115
B) 185,215,230,245,255
C1) 4rds+5kbs (used 16kg)
2) 2rds+12C2b+ 9 OH lunges/ used 75
* struggled a lot with the OH lunges ..C2b too mut not as much as the oH lunges
Coach Nicole.. I am posting with a delay wednesday wod ( on that date). Sorry for posting it late, been pretty busy 🙂 hope you set for the holidays! 🙂
A – 175, 185, 195, 205, 210
B – 230, 265, 280, 300, 315
C – 3+21 (70#), 2 (95#. I lack the overhead mobility to do the lunges properly. Form was awful; should probably scale these to front rack in the future).
A: 265#
B: 390#
C: 3+17, 3+8
Every time I have a good day you have a better day. Talk about strong! Nice work.
A. 185, 195, 205, 215, 225, 235
B. 235, 265, 285, 305, 325
C. 3+6 (70#), 4 rounds (115)
Mobility – done
A. 75 (4) – 85 (2) – 95 (2) – 105 (2) – 110 (1) – 115 (1)
B. 145 (6) – 170 (4) – 180 (2) – 190 (2) – 205 (1)
C. GHD workout – 2 rounds + 26
C2B workout 3 rounds + 4 (did 12 C2B’s each round – just realized now that I only had to do 6 and not 12!) Did walking lunges instead of reverse lunges.
Mobility done
A. 115×2, 135×2, 155×2, 165×1, 180×1 (5lb PR!)
B. 6@215, 4@245, 2@265, 2@280, 1@300
C1. 2+31 (10GHD/20KB@54/30DU
C2. 2+6 (12C2B/12OARL@65)
Mob Done
A. Up to 240, excited about that. Felt good so tried and missed at 245.
B. 260/300/320/340/360 legs felt strong.
C1 3+9 Rx (GHD are fun with a high HR) then 2+4 Rx Took my time with OH lunges. Stronger out of the bottom in these with right than left. Kipped the C2B. Midline gets tired and can’t hold butterfly.
Thanks for the lighter day today…perfect timing as I had dental implant surgery yesterday so I really wasn’t supposed to work out but I feel totally fine and sometimes you just need to listen to what your body is telling you…right? Honestly I proceeded cautiously and everything felt good so just went with it!
Mobility done
A. 105-115-125-135-145# for 2reps
B. 165-190-205-215-230#
C1. 4+17 (did V sit-ups instead of GHD and Russian swings)
C2. 4+12
Mobility done.
A. 85×2, 95×2, 105×2, 115×2, 125×2 — 125 was a push jerk, though…I need to practice push press more as I’m so conditioned to jerk.
B. 145/165/175/190/200
C. 3+10, 2+1 — felt smooth and steady on the first part of the workout, but pulling strength felt very fatigued during the c2b. The first round I did 6/6 on the lunges but the second round I really focused and was able to do all 12 in one set.
Mobility done.
A. Up to 185, failed the 2nd rep.
B. Done but percentages were about 10% under.
C. 2+30, 2+10
Hit push press worked upto 258 missed 262, I will take it!
Metcon: 6min got 4 rounds with 80# RKBS continued til 10min got 6 full rounds took 4min break and then did 12 c2b every 2min for 12min working on my movement patterns. Been struggling a little with these
Good work!!!! Film the c2b so I can take a look at your rhythm!
Will do
Strong!!!
C. 2+30
2+4
So tired
Awesome Tom!
Thanks
Mobility done
A. 175(2)/190(1)/200(1)/210(1)/215(1)
B. 195/225/240/255/270
C1. 3+8
C2. 2 – those lunges at 135 were rough today…
Hellllllooooooo glutes!
Oh yeah!
Mobility done
Push press up to 165#
Back squat up to 265#- felt heavy
C1. – 3 rounds had 2 seconds after DU to do one GHD situp but couldn’t get to machine quick enough
C2. 3+6
Great work today Chris!
Mobility done
Push press
2@185,2@195,2@205,1@215,1@220
Wasn’t sure if it was a PR but yes it was!
What is the modification for GHDSU
Awesome Tom, congrats!!!
Thank you
Mob
Class wod
A built from 135 in 2s, got 175 last one 1 rep I think this is a pr.
Built to 260 bsq
Did the amraps ghd makes me see sick any body else ?
2 mile. Each run ?
Nice work Bethanne! We haven’t programmed much GHD sit-ups in but will be post in this next cycle. I am not a huge fan of having a ton of volume with them but know that it is necessary to add into training as we get into the season.
Ok ? Got it
Mobility completed.
A)145#x2/155×2/165×2/175×2/185×1 10#PR
B)185#/215/230/240/255
C1)3+10 RX
C2)2+12 RX could only perform 6 OHRL at a time and then needed to put the bar down
nichole, what does the 185 lbs in Part C pertain to? The 135 is for the lunges. Nice relief for no max effort on Back Squats this week 😉
Is that 2 KB’s? (1 per hand)
I’m pretty sure it is only one KB. The 32/24 is referencing the mens and ladies weight.
Agreed on the relief on the ME back squat. There must have been a part before the ghd/kbs/du conditioning that did not make it in to the programming, or it is just a typo.
Yep, Dean is right! I made some last minute changes based on comments on the blog but forgot to remove the extra weights from the age division brackets!