Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
(For assistance, use a spotter to hold onto your calves and allow your legs to lean into their hands. Goal is to get inverted and walk, assistance or no assistance)
Strict Chest to Bar Pull Ups x 4-8 reps @ 2011
(make these weighted if strict chest to bar is easy)
L-Sit Hold on Rings x 30 seconds
(accumulate the time if unable to hold for the entire duration)
B.
Every two minutes, for 12 minutes (6 sets), complete:
Halting Snatch Deadlift + High Hang Snatch + Snatch
You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.
C.
Every 2 minutes, for 16 minutes (8 sets), complete:
Strict Overhead Press x 3-4 reps @ 80-90%
immediately followed by…
One set of:
Strict Overhead Press x 10 reps @ 75%
D.
MEN & WOMEN 40-59
Complete as many rounds and reps as possible in 7 minutes of:
Suicide Sprint
(Suicide = 5 meters down, 5 meters back, then 10 meters down and back, then 15 meters down and back, and then 20 meters down and back)
5 Ring Dips from Muscle-Up Station
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 7 minutes of:
Suicide Sprint
(Suicide = 5 meters down, 5 meters back, then 10 meters down and back, then 15 meters down and back, and then 20 meters down and back)
10 Ring Dips or Stationary Dips
A. handstands are coming along great..Strict C2B 7 per round…L-sits better on the rings
B. 125/135/145/155/160/165
C. All sets @130
120×7
D. 7 rounds+ full suicide run…did 1MU+5 dips per round
A) Practiced hand stand walks to wall
B) Did class WOD
C) 3@76, then 5X3 @ 73, then 10 at 63, but had to break them at 6.
A. Handstand walks unbroken
Strict chest to bar pull ups weighted #25 4 reps
L-sit holds 10 – 15 sec holds
B. 135, 135, 165, 165, 165, 165.
C. 155×4 / 135×10
D. 7rounds + sprints
Hey guys! If you ever want some eyes on your lifts, just upload a video of you hitting a lift in the comment section and i would be more then happy to look at it! Would love to see how some of you are moving and give some helpful (hopefully) tips for your lifts!
Love this, thanks!
Awesome, thanks, NIchole!
A. Done with modifications. HS holds X30 sec. Strict C2B X4 with small band due to pec injury. Tuck holds on paralletes X 30 sec, B. These did not feel well overall as I was letting to bar get away from me and not keep close. My 1rm is 135# so I am pushing myself to work at a higher capacity with higher percentages. I did the following: 75/95/105/115/125/125 C. off 150. 125X4/130X4/135X3 for remaining six then 115X10 (I racked at 8 and then picked bar back up and finished last two!!) D. did not do – it was late… Read more »
A. HS Walks 10 to 15 ft; weighted C2B 4 reps each – didn’t catch the tempo part; 30 sec accumulated ring L-sit.
B. Skipped, pulled muscle in my back is still sore.
C. 5 sets at 83% (125) for 4 reps, 7 reps at 75% (115)
D. (40-59) 6 rounds
A. Accumulated 10m
4/4/4 sC2B
Accumulated :30 in 10-15 sex incrumments
B. 85/95/105/115/120130
C. 85×3 for all sets
D: POO! Dropped from the rings on my last dip to hit 5 rounds at 6:50 and had nothing left to get back on the rings. ARGH!
4+4 dips
A. Done
D. 5 rounds excited to jump to those rings for my MU 🙂 however….couldn’t complete all my dips up there, had to drop down and band remaining. But very happy with!
A. HS walking went good I got one run of about 25ft boom, pull ups x5, Lsit complete
B. 135,140,140,145,155,155
C. 145—- 135×8 + 2
D. 7 rds in a crowded gym 😉
A. HS walks with lots of assistance. 3×8 C2Bs, timing not easy. L-sits 3x30sec.
B. 95/115
C. 115×3/125×4/130×4/130×4/135×4/135×3/135×3/135×3/120×8
D. 6 rounds + sprints. Coach called my workout “entertaining.”
A. HS walk 10-15 each time! 6 strict C2B, 30 seconds ring l-sits, ooh these are core crushers.
B. My snatch was all over the place today. Kept it at 95# to focus on good mechanics each set.
C. 8 sets of 3 @95#, then 10 reps at 80#. Felt strong..finally..
D. 6 rounds+ sprint. Almost made it back to the rings, shoot. I liked this, it was different and fun!
A. HS walk maybe 2 feet (that’s being generous!); Strict pull ups 2×3; L-sit up to 25 sec each time now!
B. 75 for all sets
C. started out at 70×3 then dropped to 65×4 and was able to complete all 4 reps; 60×10
D. No MU, so subbed 5 ring rows + 5 ring dips. Got to 10 rounds + sprints…thanks to chasing my coach who was 2 rounds ahead! 🙂
Go Loretta go!
🙂
A: Done, best attempts. 5 HS walks to wall each time (5 steps) / 4 Strict C2B / accum. holds (bent knees)
B: Kept it light. Did 8 Sets of complex (including added Snatch Balance) at #85. Feeling disconnected today. Wanted to just drill it.
C: 2 Sets #100 (3) / 6 Sets #95 (3) / 1 Set @ #85(7)
D: 7 Rounds. (Sprints were solid, Dips were assisted on Rings, no MU). Did this incorrectly, whoopsie.
A) 50 ft walks then turned around (working on turning)
B) 95/115/135/155/175
C) 3 at 165 for all then 10 at 140
D) 9 rounds
Wow, Jarrod handstand walking and turning too, that’s killer.
Thanks a lot! 🙂
That is badass! Way to tear up A and D!!
A. Done. Handstand went to crap so practice doing 10-12′ lengths. After starting this distance to wall. Came back quickly but stuck with length for practice.
B. 85lbs
C. 135 – 10×125
D. 5 rounds. Couldn’t get 6th MU.
A. Done. Hsw w/assist…4 CTB and :30 each!!
B. all at 78…
C. 73# 4 reps each set, 10×66#
D. Class Wod (can’t do the shuttle sprints)
A. Done. HSW with assistance. Don’t think I’ll ever be able to do a strict C2B.
B. 135/135/140/145/150/150
C. 135/135/135/140/145/145/150/150 125 x 10
D. 5 rounds. Wasn’t sure whether to count 1st dip out of MU so did 5 dips each round.
Solid work Greg!
A. Done
B. 55,65,75,80,85,90
C. 75# for 4×4, 80 for 4×4, 70# for 1×10
D. After seeing some of the comments, I should have done 10 ring dips since my muscle up is still missing in action. So, I only did 5 ring dips per round, they kill me. 5+sprint+4
What is ring dips from MU station? Is it a MU and then do ring dips?
That’s what I figured.
Yes, one muscle up plus 5 ring dips!
A. Done
B. 50/50/55/60/65(f)/60kg
C. (55kgx4 reps)x8, 47.5kgx10
D. Skipped due to doing Navy fitness test pm