Workout of the Day
A.
Three sets, not for time, of:
Alternating Single-Arm Dumbbell Snatch x 12 reps
Handstand Walk x 10-15 meters
(Handstand Wall Runs if walking isn’t possible yet)
Alternating Pistols x 10 reps
B.
44-54:
Complete as many rounds and reps as possible in 10 minutes of:
5 Power cleans (145/100 lbs)
10 Toes to bar
15 Wall balls (20lbs to a 10′ target/14 lbs to a 10′ target)
55+:
Complete as many rounds and reps as possible in 10 minutes of:
5 Power cleans (130/75 lbs)
10 Toes to bar
15 Wall balls (20 lbs to a 9′ target/10 lbs to a 9′ target)
This workout is 10 minutes of CrossFit Games Open event 11.5…which was a 20 minute AMRAP. For 11.5, ladies used a 14 lb ball to a 9′ target, but we like strong women, so you gals need to throw it to a 10′ target. If you participated in the Open in 2011, check your results and see how your pace through half compares.
Rest 5 minutes and then…
C.
Three rounds for time of:
20 Shoulder to Overhead
25 Pull-Ups
30 Kettlebell Swings
44-54:
115/75 lbs; 32/24 kg
55+:
95/65 lbs; 24/16 kg
A. done with 70lbs db
B. 5 + 5
C. 17.28 rx
A. 12# on pull-ups 5/5/4, 15# plate, 50 DU (UB)
B. 85/95/100/105/110/110
C. Did Saturday’s 10min amrap w/16# ball – 4 rds +15
A. 75# DB Pass
B. 5 +15
C. 11:47 STO got Brutal.
Pre Work – Snowshoed 1700 vertical feet/1.6 miles at Arrowhead in Edwards, Colorado – in 46:30 A. DNA B. 10 Minutes – 5 rounds plus 2 cleans…I felt good, so I kept going…ended up with 9 total rounds plus 5 cleans and 7 TTB… C. Because of above, I chose not to do D. Getting a Beer… 🙂 I felt pretty good on 11.5. I had never done it before and just tried to stay really smooth…I felt that I had a good strategy and stuck with the plan and only veered off of it once with TTB and once… Read more »
A. Complete
B. 5 + 21. In hind sight I should have chalked less and got after this a bit more. Tough by yourself.
C. 11:09, hybrid swings to forehead. The overhead was tough on the back. Thank you for regular pull-ups, those were my rest. Shoulders on fire!
A. done (44# db)
B. 3 + 4 cleans
C. only time for 2 rounds 🙂
THIS WAS CRAZY TODAY!!! A. 70 LB DB/ HS walks are progressing fast. Could not hold a handstand at the beginning of the programming. Today everything came together and consistently held 5-6 meter walks. Pistols one leg good the other tight w/no ankle mobility. B. 6+3. Smooth. 20 minutes will be interesting! C. 16:11Rx. That was the worst mental mind screwing (pg) that I have had in a long time. Those KB swings were ruthlessand snapped me off!!!. The 32 kg KB at our gym are painted bright pink….I dont care if I see that color in a long time.… Read more »
A. Done
B. 4+21
C. only ten minutes (group class starting) – 1+49
Did the Masters program today…competition beating me up a bit
A. Done
B. 5+20
C. 14:40
A-Completed w/HS walks
B-5 + 15
C-1 round and left bicep/forearm started to complain so I called it a day. Good week over all, very happy with programming.
A. Completed
B. 5 rds+5 wb RX (170 reps)
C. 13:43 RX
*i haven’t felt that good thru a couple WODs in a while. “C”, to me, was in my wheel house. Tough week this week!!!! Keep on trucking Masters!!!!!!
A. Complete. Handstand walk progressions. Improving.
B. 5+12
C. 31:54
A. Done
B. 5+1
C. 20:54 That was way harder than it looked. Kb swings kicked my butt.
A – Done
B – 5+16 reps; 40-54 Rx
C – 15:06; 40-54 Rx. Man that was mentally and physically super hard for me today; wanted to quit so badly!
B. 3+9 rx
Hope everyone has a wonderful weekend!
A. Skipped
B. Did 5 rds + 5 cleans + 10 t2b with 60kg’s
C. I was training at my work and biggest kb in there is 24kg. Total time with 24kg kb was 15:30. I can imagine what this would have been with 32kg kb. My tank was end of gas after two rounds….
A. DB Snatch 55/65/70, HSW 25’/10’/30′, Pistol progressions (close, but still haven’t quite got these)
B. (44-54) 4+20
C. (55+) 7:10 1 round only. Feeling over stressed and not recovered from last night.
A. Done. Shoulder taps, pistol progressions.
B. 5+21
C. Mobility.
A. Done (35# DB, sub 3 wall walks)
B. 4 + 20 RX
C. 16:32 (44# KB)
A. Done RX (dbell 30kg, hs walk unb)
B. 6 rnds+3 pc RX ( ttb all unb,)
C. 21:31 RX ( all rounds STO slow but unbroken, pull ups 13-12, but kbs totally killed me, took too much rest on them)