A.
Every 2:30, for 10 minutes (4 sets) of:
5 Burpee High Box Jumps (jump high, land soft)
12/10 Calorie Assault Bike Sprint
B.
Complete, not for time:
4 L-Seated Rope Climbs
6 Legless Rope Climbs
8 Rope Climbs
Legless Rope Climbs – Practice a quick descent. Tap the top and learn to drop quickly while still in control. This may mean only dropping 1-2 feet at a time right now to get comfortble and then build from there. For some it may not be necessary to wrap your feet before you drop. If you wear pants, try dropping squeezing with your thighs.
Rope Climbs – Use your legs and practice the same goal as legless with hopefully a quick descent.
C.
For time:
100/75 Calories of Assault Bike
When the running clock reaches 10:00…
D.
For time:
Run 400 Meters or Row 500 meters
15 Ground to Overhead (185/125 lbs)
Run 400 Meters or Row 500 meters
When the running clock reaches 20:00…
E.
For time:
Run 800 Meters or Row 1000 meters
30 Bar Muscle-Ups
Run 800 Meters or Row 1000 meters
F.
Three sets of:
Weighted Strict Supinated-Grip Pull-Ups x 4-6 reps
100-Foot Plate Pinch Walk (35/25 lbs)
Strict Pronated-Grip Pull-Ups x Max Reps
Rest 2 minutes
G.
Three sets of:
60 second Front-Racked Kettlebell Wall Sit Hold
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
15 Bearhug Sandbag or D-Ball Squats
Rest 2 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
A. 1:09/ 1:01/ 1:00/ 0:58
B. Done
C. 5:26
D. 7:34. Row and 40 kg barbell
E. 13:32. Run @ skill mill, and 10 BMU
F. Done
Weighted pull-ups @ 5 kg, 4 reps
Max reps pull-ups @ 4/ 4/ 4
G. Done
A. Done
B. Dont have ropę today So did a lot of sled rope pulling
C. Did some running today So skiped conditioining
F. 10kg x6x5x5
2x15kg carry
X6x6x6
G. 2x8kg
2x 20 kg carry plus 10kg
A. Done
C. 6:16
D. 6:45 @ 165#
E. 10:00 Did only 20 BMU
F. Pull-ups 13, 10, 10
Definitely needed a good nights sleep! ??
A) done
B) done
C) 6: 43 echo
D) 5:38 Rx
E) 11:13 Rx
F) done
G) done
Thanks Tino! Hope your day is awesome!
Good to see you got a good nights sleep and a solid session in!
Enjoy the rest of your weekend!
A)Done
B) Skipped
C)8:50 on Echo Bike
D)7:22@165
E)SKIPPED
This Morning did usaff online comp
Wod #4
9-15-21
B.MU
Strict HSPU
50ft HSW between rds
5ft last HSW
12min amrap
500m Row
20 BBJOs
2 rds + 500m row
Immediately in 8 min find 1RM Thruster
205lbs
Hope the qualifiers go well!!! Crush them!
A. Done
B. Done
C. 4:46 on Echo Bike
D. 6:47 with 400m runs
E. 12:03 with 800m runs
F. Done
G. Done
A. Done; sub’d row
B. Towel LSit pull-ups, towel pull-ups
C. 4:02; subd row.
D. 6:54; Rx with run; runs were a little slow for this ~1:55?. G2O felt great singles every :10-:12.
E. 10:37; Rx with run; runs were a lot better here ~1:40. BMU 5/5/5/3/3/3/3/3
F. Done
32Kg KB
24/20/20
G. Done with 68Kg SB
Posterior chain is on ?
? ?♂️
Lol!! I felt bad when I saw my splits. Legs felt heavy. I picked the runs today because I knew I needed them more than the row.
A) done each round about 40 sec
B)Just did regular rope climbs skipped the leg less and l-sit they irritate my elbow
C) 6:03 tired from work last night legs were not happy with this ?
D) done with run and had to scale to 105# trying to listen to the body 5:57
E) 12:00 done with run happy with this bar muscle ups starting to feel better again
F) ✅
E) ✅
Have a good weekend!
Hope you get some good sleep and rest tonight and tomorrow!
Thanks Tino Sunday and Monday off so definitely getting some good rest in!
Hello!!
A) Skipped
B) Did 5 x20ft seating rope sled pull with straight legs @ 90lb and 5 x 20ft sled pull @ 100lb / 4 Regular Rope Climbs
C) 7:55 Echo Bike
D) 7:44 with Row (can’t run) and 95lb Barbell
E) 14:33 with Row and 20 Singles BMU with assistance
F) BW Supinated SPU x 4 , 15lb plates and 3 x 5 SPU (no pulling left at this point)
G) Done with unweighted Wall Sits and light Sandbag (55lb), squats to parallel.
Have a great weekend! ?
Enjoy by the rest of your weekend!
Howdy!
A. 0:54-0:40-0:42-0:48
B. Did 10 seating rope sled pull with straight knees at 225 lbs.
C. 6:28
D. 6:58 (scaled: G2OH @ 135 so I could push press – a bit slower but did the movement).
E. 12:38 (scaled too: did burpee-banded strict pull ups. Today graduated again, from the black to the green band, a little progress).
F and G. Skipped today. Enough volume of pulling for one day. Feeling a little down with a light head cold. Will rest for the rest of the weekend. No tournaments! Yay!
Have a great weekend!
Progress!! Good to see things moving in the right direction and you got the weekend off!! ??
Some modifications for my shoulder today.
A) With 34” box: 44, 45, 49, 52 seconds
B) EMOMx12 mins: 2 dead stop deadlifts @ 70%
C) 7:00
D) 400m run/7 25’ yoke carries (365)/400m run
6:15
E) 800m run/30 strict pull ups/800m run
9:45
F) 6,7,5 (weighted 45lbs for the sup grip)
G) Three rounds:
60 sec wall sit
20 RKBS (70)
?
A. Done- added box height each round
B. Done
C.5:30
D. 5:40 with run
E. 10:32 with run broke muscle ups 6,6,6,4,4,4
F. And .G.- ran out of open gym time
A. Done
B. Done
C. 5:30 RX
D. 6:04 RX with row all clean and jerks 6 UB then singles
E. 10:43 RX with row 15/6/5/4 bar mu
Would have preferred to run but it’s in the 20s here ?♀️
F. 53#
G. Done
A little cold would have been good for you #chatachterbuilding
Hahaha thanks Tino I’m sure that’s easy to say from your daily perfect weather!
I also ran in 0 degrees celsius today 😀 Worse was that it was really windy 🙂 Just put some cap on your head and you’ll be fine 😛
A. Skip
C. 5:47
D. 5:48
E. 11:50
I actually kind of liked that! The middle def burned the most!
End with a bunch of single leg strength work and Stretching ? Excited for some opportunities to lift heavy next week! ????
You’ll be feeling awesome going into next week!
I can’t do it today, can I do it tomorrow? or that wouldn’t be a good idea for Monday training?
I would reduce the load and volume and keep the intensity a little lower. That should have you feeling good going into Monday. ??
Bike is still under repair … A. Skipped B. Skipped C. 100 cal row: 4:28 D. 7:19 Rx with run E. 11:17 Rx with run (11/ 5/ 4/ 4/ 3/ 3) F. W. S. Sup. Grip pull-ups 6/6/5 @16kgs 15kgs plates Pronated grip pull-ups: 9/ 5/ 5 G. Wall sit with 2x16kgs Sandbag carry with 70kgs Sandbag squats with 70kgs but only 10 reps (first time doing sandbag squats with 70kgs) On Monday evening I’m leaving on vacation to Thailand for 2 weeks, so I hope I’ll make monday’s session in morning and then I will use my fitness somewhere… Read more »
Have an awesome vacation! Don’t stress about training and enjoy yourself.
Thank you so much Tino ?
Andrej- I leave forFrance for 10 days for grad school soon and I’ve already started planning hotel workouts to try and ease my anxiety about it ?? so when you get back- you have to show me how easy it is to bounce back ?
Haha I plan to do some hotel workouts too 😀 Finally I can cover up some unilateral DB movements into my workouts and I won’t feel bad that I’m deviate from the programming :D… I bet that you will find some gym in France and you will stick to the program 😀 Anyway enjoy your trip and stay safe 😉
My issue will be more around time constraints bc I have to follow my school program PACKED itinerary! But hoping to sneak away maybe once or twice. Have a great trip!!
Have a great time dude! Eat well and rest!
Thanks dude ??
My gym has a page on IG for travel wods if you want to give it a try.
https://instagram.com/oggontheroad?igshid=1p0x64jmxin09
Have a good time!
I’ll put it into my bookmarks and definitely give it a try 🙂 Thanks Sabrina 🙂
A. Done
B. Done (with 3-4 L-sit chin-ups on rope for every rope ascent)
C: 5:44 100cals
D. 6:28 400m run /70kg
E. 9:44 1000m row/ 30 C2B
F. Done unweighted grips are dead
G. Done with kbs