A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Handstand Walk x 15-20′
Minute 2 – Alternating Pistols x 10-12 reps (5-6 per leg)*
Minute 3 – Push-Ups x 10-15 reps
*55+
Overhead Walking Lunges x 20 steps (45/25 lbs plate)
*If you don’t have a handstand walk yet, then choose from one of the following progressions:
Handstand Shoulder Taps x 10-14 reps OR
Handstand Thigh/Leg Taps x 10-14 reps OR
Assisted Handstand Walk
B.
Every 2 minutes, for 10 minutes, complete (5 sets)
Snatch + Mid-Thigh Snatch
Build to the heaviest weight possible, keeping the complex unbroken.
C.
You guys may remember this one from last year . . . enjoy!
A1.
Complete as many rounds and reps as possible in two minutes of:
Muscle-Ups
8 Deadlifts
40-54: 4/2 Muscle-Ups; 225/155 lbs
55+: 2/1 Muscle-Up; 185/125 lbs
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans
Chest-to-Bar Pull-Ups
40-49
: 185/135 lbs; 8 Chest-to-Bar Pull-Ups
50-54: 155/105 lbs; 6 Chest-to Bar Pull-Ups
55+: 135/95 lbs; 4 Chest-to-Bar Pull-Ups/4 Jumping Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (from the floor)
8 Toes to Bar
40-49
: 155/105 lbs
50-59: 135/95 lbs
60+: 115/75 lbs
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches
20 Double-Unders
40-54: 135/95 lbs
55+: 95/65 lbs
Rest 3 minutes, and then…REPEAT A1 through A4.
The “”A”” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2) / 32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0) / 30 reps (2 + 6)
FS/T2B – 44 reps (3 + 8) / 38 reps (3 + 2)
PS/DU – 69 reps (2 + 21) / 54 reps (2 + 6)
A. HSW good today, too much DOMS from Friday I guess for Pistols (could not do Left leg?)
B. 155, 165, 175, 180 F hang, 180
C1. 2+2, 2+1
C2. 2+8, 2+3
C3. 3+4, 3+2
C4. 2+4, 2+2
Tough alone, kind of just getting through this tday
Went in with good intentions to do this wod. Jumped up on rings to stretch and felt the left shoulder .
Did some snatch which felt ok 50,50,55,55,60
Then warmed up for deads, jumped up on rings and felt awful. Shoulder is sore and my blood blister from 15.2 isnt too nice either. Also decided i need to do this wod with someone else to push me through. Sorry nichole. Will sub this wod one of the days that arent so difficult.
A. Done
C. MU/DL – 37 reps (3 + 7) / 31 reps (3 + 1) S dips x 2
PC/C2B – 25 reps (2 + 5) / 26 reps (2 + 6) first round 105 2nd 95/ Strict pu
FS/T2B – 32 reps (2 + 8) / 32 reps (2 + 8) first round 105 2nd 95
PS/DU – 45 reps (1 + 17) / 49 reps (2 +1) 85
A. Done (20′, 12 Pistols, 15 Push-ups)
B. Limited time today. I’m doing this tomorrow AM.
C1. MU/DL – 36 Reps (3 Rounds) / 27 Reps (2 + 3)
C2. PC/C2B – 28 Reps (2 + 4) / 27 Reps (2 + 3)
C3. FS/T2B – 40 Reps (3 + 4) / 36 Reps (3 Rounds)
C4. PS/DU – 52 Reps (2+4) / 52 Reps (2 + 4)
A. Done. All but 1 hs walk went unbroken-definite improvement for me
B. 135,145,155,165,175 failed hang
C. MU/DL-15(1+3)/12(1)
PC/C2B-26(2+2)/24(2)
FS/T2B-36(3)/31(2+7)
PS/DU-48(2)/48(2)
Great Jay!
A. 12′ on the hS walks which is great for me
5 pistols each leg to a 12 inch box “worked on just grazing the box and then back up
12 Push ups each round
B Snatch was all over the place 115-135-155F-155-165F
all fails were on the hang as I had nothing in the tank today
Planned on going back and doing the A1-A4 and never made it
Jumped on the Assault bike at home and did 30 on 30 off for 10 min
got 104 cal
Finished with some ankle, hip, shoulder, and thoracic mobility
A. Did a few of each-Pistols were hard today-Legs are tight-Thinking fro the OHS yesterday.
65/75/80/95-failed 100
MU/DL Jumping MU 22 Reps 2+2 both sets-
PC/C2B- 1
PC/C2B 13 Reps (1+1) Could only PC 1 couldn’t get another one. Only did once
FS/T2B 29 Reps (2+2)
PS/DU 28 Reps (1+4) / 38 Reps (1+14)
Short on time only did 6 rounds
Glad tomorrow is a rest day-Learning to push harder and I upped my strength weight this week to the high end.
Awesome Cheryl!
A. Done, but avoided pistols on left leg.
B. 125-135-145m-145m-145(miss hang)-135m-135#. Well that didn’t quite go as planned today. Didn’t have much strength to hit these today, 15.2 yesterday must have taken it out of me! ?
C1. MU/DL- 40 reps (4 rds) / 30 reps (3 rds)
C2. PC/C2B – 36 reps (3 rds) / 33 reps (2+9)
C3. FS/T2B – 50 reps (4+2) / 48 reps (4 rds)
C4. PS/DU – 72 reps (3 rds) / 73 reps (3+1)
This was a mental test today! I don’t recall this workout being quite that hard! ?
Thats really what we want to hear from you. Just bout to hit the gym and read this hahah
You will love it, it’s Valentine’s Day and all, so what’s not to love? It will pierce Cupid’s arrow right through that ❤️! Have fun! ?
Would love to say i smashed it, but think 15.2 samshed my shoulder and hand more. Its monday here also 5am valentines is over. Thanks for the pep talk. Haha
A. done but subbed air squats for pistols because my legs felt pretty abused from yesterday- HSW went well
B 155/160(m)/165/175/185
C.
29 reps 2+5/ 24 reps 2
26 reps 2+2/ 26 reps 2+2
36 reps 3/ 36 reps 3
49 reps 2+1/ 50 reps 2+2
I struggled on part C- but glad to be done
Did Friday’s 192 (+16) plus a few elements of Saturday
3×10 Pistols
3X 10 Pushups
Snatch complex 125#-145#
3×50 Dubs
Nice Dutch!
A. 10′ HS walks/20 OH walking lunges/10 Push-ups B. 90/95/100/105/110 C. Really enjoyed this WOD. A little bit of everything to be tested. Was a little worried what the second time through would be like, but my numbers held pretty constant. I assume that is a good sign. Super happy with the MU’s/Deadlifts combination. Was able to do all the MU’s linked instead of two singles. Only really ‘learned’ this within the last week. Saved quite a bit of time on this combination. There were only two MU’s each round, but I’ll take it, especially those that I did after… Read more »
Awesome day Barry!
Yeah, way harder without some push.
A. done 20/10/12
B. up to 165
C. 2 plus 9 / 2 plus 3
3 / 2 plus 6
3 / 3
2 plus 2 / 2 plus 2
A. Done with 30′ UB handstand walks, 10 pistols, 8 ring rows
B. 105/115/120/125/130#
C. MU / DL = 21 reps (2+1)
PC / C2B = 25 (2+1)
FS / T2B = 37 (3+1)
PS / DU = 51 (2+3)
Only did one round; my body is very tired and sore and stiff and thought it was wise to call it a day. Happy rest day everyone!
Yeah I was ready to be done after 1 round through! ?
Haha! I did feel a teeny bit guilty ?
I got cut short today on time. Must say I wasn’t disappointed…
It was that kind of day ?. Good job!
Thank you?
Hope you enjoy the rest of your day Leticia!!
I definitely will, Nichole, thanks!!
A. Handstand walks went well average 15′
Pistols were good as well 5 each leg
Push ups done
B. snatch work 135,155,175,195,205.
C. MU /DL- 25 reps (2+1) / 14 reps ( 1+2)
PC/C2B- 28 rep ( 2+4) / 16 reps( 1+4)
FS/ T2B- 37 reps(3+1)/ 31 reps ( 2+7)
PS/ DU- 28 reps( 2+4)/ 27 reps(2+3)
It was a ok day. Motor is a bit better. Just not where I want it . Hope it gets here soon. LOL
A. Done. Various pistol mods.
B. 95-125
C. (40-49)
MU/DL: 25 reps (2+1)/ 26reps (2+2) jumping Bar MU
PC/C2B: 25 reps (2+1)/ 26 reps (2+2)
FS/T2B: 38 reps (3+2)/ 36 reps (3)
PS/DU: 64 reps (2+16)/ 52 reps (2+4)
A. Done. Fun.
B. 155, 165, 175, 185, 195 missed the hang
C. A1. 36 (3) / 25 (2+1)
A2. 36 (3) / 28 (2+4)
A3. 41 (3+5) / 36 (3)
A4. 50 (2+2) / 51 (2+3)
Definitely not as fun as part A. :/
Have a great weekend everyone!
A) Shoulder taps; mod pistol; push-ups
B) Up to 83# 2 attempts at 88# (f)
C) JMU/DL: 25 reps (2+5) / 24 reps (2 + 4) @ 155#
PC/C2B: 16 reps (1 + 4) / 12 reps (1) @115#
FS/T2B: 26 reps (2 + 2) / 26 reps (2 + 2) @ 105#
PS/DU: 49 reps (2 + 1) / 51 reps (2 + 3) @ 75#
**Kinda a tough week…everything feeling a bit off…hope to turn the corner on Monday.
A. Done
B. Up to 145#
C. Fun one! Had to go with jumping bar mu – no rings available today.
MU/DL: 24 reps (2 + 0) / 20 reps (1 + 8)
PC/C2B: 18 reps (1+6) / 15 reps (1 + 3)
FS/T2B: 30 reps (2 + 6) / 27 reps (2 + 3)
PS/DU: 49 reps (2 + 1) / 48 reps (2 + 0)
Glad it’s Saturday. Wake up, Work out, Massage, Eat, Rest. Kids home, Parents go out.
A. Done HSW 20′ / Pistols 12 alternating / 15 PU
B. 135/145/155x 2/165×2
MU/DL – 30 (2+6) / 28 (2+4)
PC/C2B – 33 (2+9) / 35 (2+11)
FS/T2B – 40 (3+4) / 36 (3+0) UB both rnds. Happy for my T2B.
PS/DU – 76 (3+4) / 73 (3+1) stayed UB both rnds in this. That was fun.
Fun workout. My hands need a rest.
Great job on the snatch/dubs!
Great work Art!!
Came in worked out with class, then worked on C2B to find my rhythm, I think its back, changed grip a little, managed to get a set of 25, & 30 UB fatigued, I am going to call that a win for the day…
Nice job Pete!
25,30ub. Thats a definite win.
Awesome Pete!!!!! Great day!