Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps (3 reps for women)
Minute 3 – **Strict Handstand Push-Ups
Minute 4 – L-Sit x 30-40 seconds
**40-49 – Strict Handstand Push-Ups to 2″ Deficit x 6-8 reps
**50-59 – Strict Handstand Push-Ups x 4-8 reps
**60+ – Strict Handstand Push-Ups to 2″ Riser/Abmat x 4-8 reps
B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use Jerk Blocks if possible.
C.
40-49
Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs)
20 Strict Pull-Ups
Rest 4 minutes
50-54
Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (205/135 lbs)
15 Strict Pull-Ups
Rest 4 minutes
55-59
Three sets of:
Row 1000 Meters
30 Box Jump-Overs/Step-Overs (24″/20″)
20 Deadlifts (205/135 lbs)
10 Strict Pull-Ups
Rest 4 minutes
60+
Three sets of:
Row 1000 Meters
30 Box Jump-Overs/Step-Overs (24″/20″)
20 Deadlifts (185/125 lbs)
10 Strict Pull-Ups
Rest 4 minutes
D.
Three sets of:
Face-Down Chinese Planks x 60 seconds
Rest as needed
A) Pull ups 15 #, 20#, 20#
7,6,7 hspu
B) Bar, 45, 55
built to 115
C) 10:12/10:03/9:54
Only had time for met con
C. 9:35,9:55,9:45
Attended Oly session later in day. Snatches (built to 90%) 5 singles at 170 and 5 at 175. Worked squat cleans at light to moderate weight.
Did box WOD today.
20min AMRAP
200 du’s
100 air squats
80 burpees
60 wall balls
40 toes 2 bar
20 hspu’s
10 MU’s
477 reps, best I could do under the circumstances. Feeling tired and run down but not sore at all. Pain was manageable but present, about a 4-5
Sad I missed part B. Really enjoy them!
Taking Wednesday and Thursday off.
A. Pass (L sits are not great. needs work)
B. 115# across
B2. 275# for all sets
C. 7.10, 7.28, 7.40
D. Pass (Very tough for 60secs)
Strong times. Good job.
Thanks Dunk! Rowing and Box Jumps are my jam!
A. Did yesterday’s EMOM to start. Wow that was a good one. 7/6/6 on MU’s. 135 OHS
B. Worked upto 195
C. Managed to get in 10 strict per round before 9 min cap. DL slowed me down quite a bit.
D. Wiped out.
Well I have about 101 excuses for today, but I’m sure no one wants to hear them 🙂 so I just say that I wasn’t feeling it..
A. Complete with 2″ deficit x 6 on the HSPU, 15 lb on the supinated pull up, & last L-sit was broken into 3 mini sessions within the minute– these are so tough for me
B.Skipped
C. 7:57, 8:16, 8:20 (10pullups/round)
D. Skipped
A. Done. 2″ Deficit on first set only. 45/30/20
B. Worked up to 195. 😀 I have not Cleaned or Jerked since injuring my wrist in Sept. What a surprise this was. SO is way improved
C. 7:52 / 8:13 / 8:52 hit the wall 1/2 way through the DL.
D. Ran out of time tonight.
A. Done. 5 sHSPU each round
B. Up to 205
C. 8:24/8:30. Had to take off after two rounds. Rowed just under 2:00 pace each round. Had a good steady rhythm on the BJOs. 225 on the DLs
A. Done, riser used for strict handstands
B. worked up to 205
C. 8:15/8:35/9:00
D. done
Solid times!
A. Done. PUs w/35#, sHSPU w/deficit 7/8/8, L-sit 40/35/30
B. Skipped
C. Capped at 9 mins all 3 rounds @ 12/9/10 sPUs
D. Regular planks
Nice work on the sHSPU w/deficit!
A. Done, weighted strict pull-ups 10#/15/20
C. 8:37 only had time for 1 round, strict pull-ups slowed me down 🙁
And realized after I broke bar down I only had 150 on bar…geez
Ahhhh congrats on the sHSPU with 1 ambit, that is FANTASTIC!
A: Done. Swapped weighted PUs for 10 Kipping PU’s – need to practice this movement.
B: Tall Jerk @ 60kg / Pause Jerk @ 80kg
C:
8:40
8:41
8:40
* Strict PU’s slowed this down – but playing with the BOX jump tempo changed the WOD, as the row splits got slower each time, but maintained an average.
D: Skipped – Calf’s cramped! Probably the run yesturday. Kinda funny, but i’d forgotten how painful cramp can be when it bites lol
Make sure to add in those strict pull ups. That is what will make your shoulders stronger and be able to handle the volume of kipping pull ups!
Understood. I’ll start to add these when checking in/out of the box, as I need to fix these PU’s.
what is Crossover or Banded Reverse Flys movement?
Crossover Symmetry is banded mobility equipment some athletes own, you can do the same movement using two bands tied to a cage, bands cross over each other as they are tied to different poles, reverse fly with these bands, be sure to set lats back and down before executing exercise
A. used 8# for supinated grip weighted pull ups. Don’t have SHSPUs and definitely don’t have deficit SHSPUs so scaled to 1 Abmat + 1 skull mat for 4 reps of SHSPUs each set. B. Done. Bar only for tall jerks and 55# for jerk w/ pause C. Trained with our CWODs today and saw there was a 9 minute time cap for each set. Our masters group made the decision to do the same. Keeping to this time cap meant my pull ups took a hit. I was only able to get in 1 strict pull up in the… Read more »
A WSPU 5×15-20-25kg, strict HSPU deficit 2″ 8-8-6
No time for more, had to coach in the box. I did todays wod; 3 rounds 10 GTO (60kg) 500m row.
Nice work on those sHSPU to deficit!
Back in box after a week off in Lappland. After a flight back home went to box just to shake body awake. Did some power snatches and back squats with moderate weights. Did get my elbow lock to be better and faster by using an inch wider grip today, might stick to that.
Happy to have you back Olli!