A.
Every 8 minutes, for 16 minutes (2 sets):
500 Meter Row
30/22 Calorie Assault Bike
250 Meter Row
15/10 Calorie Assault Bike
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. .
B.
Build to today’s 8-RM Bench Press
Followed by…
Two sets of:
Bench Press x 8 reps @ 90% of today’s 8-RM
C.
For time:
50/35 Calorie Assault Bike
Immediately followed by. . .
Three rounds of:
150-Foot Handstand Walk
100 Double Unders
15 Deadlifts (315/205 lbs)
Immediately followed by. . .
50/35 Calorie Assault Bike
D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
A. 7:30 finish each set
B. 113#, 102# x 2 sets
C. 20:02 HS Walk scale= 20 sec hold, 12-15 sh. Taps , 3-4 HS walk/ free holds. DU no problem 100/87+13/ 75+ 25, 155# scaled way down.. lower back tight from previous day of training
D. Completed at BW
Done yesterday morning
A. Completed 7 min per set
B. Up to 115 other 2 sets at 105
C. Completed about 30 min
Hs segments practice
dus couldn’t get a rhythm
Deadlift done in 5s at 205 felt strong but this one gassed me
D. Push-up instead
A) I wasn’t able to finish the 10 cal AB
B) 8 RM 90
C) scaled hsw to box side walks, DU to SU and i did kb swings instead of DL bc my back is tight
D) missed
A. Done
B. 105kg then 95kg
C. 28:18 rx. Still feeling under the weather so that was a lot of time upside down ?. Only stumbled once of HS walks but DU were atrocious
D. Done
A. Done
B. Up to 85Kg; 2×8 @ 76Kg
C. Rx 37:09. 25’ segments for HSW; most were UB segments, still too long between segments though. DL 5/5/5. DU UB.
D. Done
Kick up before you want to. I feel like I just said this ?
You did. ?????
??♂️??♂️
A) 6:21/ 6:45 B) 105# happy with this probably could have went a little heavier but wanted to keep form good. Two sets @ 95# C) 17:25 used 185# for deadlifts everything was a bit of a struggle today really busy night at work and body is beat otherwise I would have done 205# but tried to listen to my body. Did first handstand walk unbroken 2 other sets I did half and half. Bike was the hardest part for sure ? D) 10 reps with 5# definitely have to build these back after my injury . Hope everyone has… Read more »
Rest that tired body up after long weekend. Hope you get some good rest tonight and tomorrow ready to attack Mondays fun!
Thanks Tino! Off on Sunday so it’s a chill day with lots of rest! ?
Snuck in 45 minutes today to make up for yesterday (sorta)
A. Done (first round with stimulus then I lost my breath and couldn’t nose breathe through the rest without getting under 16 min)
B. Bench 8reps = 35-55-65-75-85 then 2 sets of 8 @ 75
C. Yesterday’s cash out (death march, lunges and band pull throughs)
Way to make it work and stay consistent with your sessions!!
A) 6:38, 6:35 RX
B) 195 then 175×2
C) My low back got a bit tight during the cleans yesterday, I think from the heavy deadlifts Wednesday, so I figured it would be best to leave out the deadlifts for today. Just did the workout minus the deadlifts. 23:08 HSW in 25’ increments
D) Done
Good decision! Plenty of extra mobility over the weekend!
Definitely! Have a great weekend Tino.
You too!!
Hey Tino, can’t quite HS Walk yet, what’s a good sub?
60 seconds of handstand shoulder taps. Nose to wall or back facing
Be safe and have fun!
A. Done
B. Tomorrow
C. RX 24:58
All hsw 25 foot unbroken increments but breaks were probably a bit too long
D. Tomorrow
Need to start trusting your upside down gymnastics a little more
??♂️?✅
I blame the crooked floors!
Its just an added challenge RX+
A. Done about 6:35 per round (average pace 1:55 at row and 65rpm on bike)
B. 8x75kg
Then
2x8x68kg
C. 26:40
Scaled to 25m HSW/ 100kg deads
D. Done with 10kg
?
A. Done with row and ski erg due to class using assault bikes
B1. 8 RM bench press @ 45 kg
B2. Done with 41 kg @ 90% of 8 RM
C. 21:58
Scaled to 75-foot hsw each round and 70 kg barbell
D. Done with 10 reps @ bodyweight
Nice work Catherine!
A. 5:56/ 6:02 (was in a different gym, where they dont have AAB so subbed with 400/ 200m run on something like assault air runner)
B. 98kgs, then 2 sets @88kgs
C. 29:04 Subbed bike with Row rest of the wod Rx
D. 12/12/11 @10kgs
Enjoy the rest of your weekend!
Thanks, have a great weekend Tino ?