Workout of the Day
Mobility and Activation
Three sets of:
Powell Raises x 8-10 reps @ 3011
Wall Slides x 5-8 reps
Crossover Symmetry 90/90 x 8 reps
A.
MEN & WOMEN 40-54
Every 90 seconds, for 9 minutes (6 sets), complete:
14′ L-Seated Rope Climb x 1 ascent
(switch to 1 legless climb if l-sit is not possible, switch to 2 rope climbs if legless is not possible)
MEN & WOMEN 55+
Every 90 seconds, for 9 minutes (6 sets), complete:
14′ Legless Rope Climb x 1 ascents
(switch to 2 standard rope climbs if not possible)
B.
Take 15-20 minutes to build to today’s 1-RM Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
Weighted Stationary Dips x 3-5 reps @ 2011
*Set 2 – 3 reps @ 85%
Weighted Stationary Dips x 3-5 reps @ 2011
*Set 3 – 1 rep @ 90%
Weighted Stationary Dips x 3-5 reps @ 2011
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
D.
40-54:
Complete as many rounds and reps as possible in 8 minutes:
20 Overhead Squats (95/65 lbs)
20 Pull-Ups
20 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
20 Overhead Squats (165/105 lbs)
20 Muscle-Ups
Max Overhead Squats in remaining time (185/115 lbs)
55+:
Complete as many rounds and reps as possible in 8 minutes:
20 Overhead Squats (65/45 lbs)
20 Pull-Ups
20 Overhead Squats (95/65 lbs)
20 Chest-to-Bar Pull-Ups
20 Overhead Squats (135/95 lbs)
20 Muscle-Ups
Max Overhead Squats in remaining time (165/105 lbs)
Mobility Done,
A. I don’t know if I would call it an L-sit. Legs at about a 60degree angle for all 6.
B. Hit 245#. PR! Been chasing that for a long time.
C. 280/300/315/300/315/335
D. Got 12 reps into the 135# OHS. They are my enemy.
A. Done (all L-sit)
B. Up to 110kg
C. Up to 190kg
D. 84 reps
Mobility done
A. 4 rope climbs plus 3 legless to 1-2 pulls from top then use legs to hit top of beam. Getting closer!
B. 165, 175f, should of tried 170 first.
C. 250/265/280/265/280/295 all ub, ring dips still w/ band
D. 85
Mobility done.
A. 6 L-Sit climbs.
B. 195, 205F locked out under but didn’t stand it up.
C. Up to 235, all reps made but sure felt heavy.
D. (55+) 80 reps. OHS are slow but feeling more comfortable with them.
Mobility and activation completed.
A. 6 legless rope climbs (ropes were only 12′ high).
B. Worked up to 133 lbs. PR! Failed at 140.
Congrats Aimee!
Thanks Nichole! I’m super happy and can sleep well tonight. LOL
A. 2 climbs with feet x6
B. 220….225 is a mental block…err
C. 275/285/310/285/310/325(1st 3 sets were worse than the 2nd 3 sets)
D 40-54 Rx 90. UB rnd 1/10-10, 8-7-5 rnd 2/4-2-2-2
Not sure if the -35 degree weather had anything to do with it but what fight to get through D.
A. Done
B. Up to 215,failed at 225lb…. Know I will get it next time
C. Worked off 400lb/90lb dips
D. 103….toast!
F 50-54 NW
A. Did legless climbs
B. Got to 135
C. 155, 165, 175, 165, 175, 185. Went for and got a new one rep Max of 200
D. Got two reps at 105, did 11 reps in a row of 95#, best I’ve ever done with that weight.
Nice job April!!! What a great training session!
A: done
B: 235
C: off 260 35 lb vest
D: 80
Felt horrible today. Zero excuses.
Did you wear a vest during your squats?
Snatch work with coach
D. 80 reps, CTB slowing me down. Had nothing left when I tried to snatch 105….
A. 2 climbs/90 seconds (12 total)
B. 190#
C. 175-185-195-185-195-205
D. 90 reps in 8 min 65-95-105
Oly lifted yesterday and did not feel so great this morning.
A. Skipped
B. 230
C. Done off 320 w/10 ring dips after first four sets. Fell slightly off 2 min. pace.
D. 82 ( finished complex at 18:05 taking 165 off rack after initial 8 min.)
A. Cannot climb in the house as ceilings in basement are too low
B. Jerk to 235…felt very good…getting better at this every week
C. 310-5, 325-3, 345-1, 325-5, 345-3, 365-1 (F)…I keep failing at this weight…GRRR
D. Cannot do MU in basement so subbed 10 rounds of 250 M row and 15 box jumps with 1 min rest…23:55 total time
E. Assault Bike – 50 Calories for time (2:20)…
Looking forward to Saturday.
mobility done A.2 rope climbs every 2 min for 6 sets did two extra leg less 1/2 way then held L sit hold on rope x2 10sec B. wod for today was clean and jerk 1rm so I did that, it was fun to work out with others!! 125lb C.125/130/140/130/140/145 the 145 was super easy, I need to recalc my 1rm for back squat D.40 then worked on OHS for rest of time, I got to 90lb. in the 8min!! It felt easy but then I just got scared to get under the 95 but I think I could do… Read more »
You absolutely can!
Mob and Act done – used thin bands instead of Crossover bands.
A. 1 seated L-sit, 5 legless
B. skipped – just didn’t see it until now. Our gym was 49 degrees, can I blame it on that? 😉
C. 165/180/190/180/190/200 felt so much better today than last week! Body weight dips.
D. 80 reps
A-6 leggless
B-255, #5 PR possibly had more in tank but moved on to squats.
C-280, 300, 315, 300, 315, 335 all reps completed 3×5 temp dips with #25
D-82, asked for heavy WOD, you gave it too me and it kicked my butt!
Thanks Nicole and CJ even though WOD got me I’m feeling pretty good going into open.
Fantastic work on the jerk PR !
Mobility done
A. No rope saving the elbow:(
B. 240lbs pr
C. 270-290-305-290-305-320lbs didn’t stay in the time frame 20lb vest on dips
D. Didn’t have it in me, worked out yesterday.
Nice job on pr jerk.
Congrats on the jerk PR!
A. All L-seated climbs B. Worked on speed and technique instead of 1 rm C. Only worked up to 85 percent today, that’s where I started feeling it in my back. 5 dips each with extra reps for the final sets, all with 25lb in chains. I felt tough! D. Totally blew this workout, but maybe a god send because of my issues right now. In a hurry being a doe doe bird and didn’t see the loading of the ohs! I got to 5 muscle ups with 65#. Damn I was bummed! I love heavy ohs!! Nice job for… Read more »
Mobility completed
A) Completed L – seated
B) #10 PR @185#
C) 210#/225#/240#/225#/240#/250# with x5 dips @20#
D) Skipped to participate in the class partner Valentines wod this evening
Congrats Dean!
58
A. legless
B. 175#
C. 190, 200, 210, 200, 210, 225. did one more rep at 245
D. ran out of time