Workout of the Day
Mobility and Activation
Three sets of:
Pec Smash x 45 seconds per side
Rack Assisted Pec Stretch x 45 seconds
Band Assisted Anterior Pec Stretch x 45 seconds per side
A.
Three sets, not for time, of:
Muscle Ups x 3-6 reps*
Strict Handstand Push-Ups x 6-10 reps
Unilateral Hip Bridges x 10 reps @ 3011
*If you don’t have muscle ups then please complete box transition work x 4-6 reps
50-59: Strict Handstand Push-Ups to a 2″ riser
60+: Strict Handstand Push-Ups to a 4″ riser
B.
Every two minutes, for 12 minutes (6 sets), complete:
Overhead Squat x 1 rep
Build to as heavy as possible.
C.
Five rounds for time of:
5 Thrusters
10 Burpees Over the Barbell
40-49: 135/95 lbs
50-59:
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95/65 lbs
60+: 65/45 lbs
B worked to 135 F145
Only did B. plus did all work outs for Sunday competition. resting on sat.
Mobility and act complete
A. 4mu (snappy) /6 w/3risers. Felt good but shoulders are so weak!
B. 155/160/165/170/175/180/185. Can OHS all day if I can get it OH. Limiting factor!!!!
C. 5:26 Rx.
Great work Denny!
A. MUx5 SHSPUX8
B. 155-205
C. 7:00. That was a good one.
A. Set 1 3 MU (d/n get full ext at bottom), 4 khspu; set 2 1 MU @ 2 low ring transitions, 3 khspu; set 3 3 low ring transitions, 3 khspu
B. 105, 115, 125, 135, 145, 155 Fx3…should have had this, 1st rep arms didn’t lock out to get into position, 2d attempt straight armed it-wasn’t ready, 3d attempt caught it squatted and couldn’t get back up.
C. 9:44; battled with front rack, if I caught it right-managed the 5 UB, rounds 3/4 were a battle to get wrists in correct position
Mob and Act done
A. was able to link some MU together today!
B. 105, 125, 135, 135, 145, 150 pr
C. only time for three rounds, had to coach – 4:34
Yay!!!! Awesome Pr!!!!
Great work Elissa!
A. 1/1/0 MU (did these strict because I couldn’t get w/kipping); 4/4/4 HSPU negatives
B. 85/95/105/115f/0/110
Mobility done.
A. MU 5/4/4 strict thru transition then kipped the dip (triceps are sore today); SHSPU no riser 7/7/7
B. Started but the snatch grip is really hurting my hand so stopped.
C. 9:01 with 115. Wasn’t too slow with the movements, just long rest breaks between rounds.
LOL-Granite games WOD lesson learned. Finished DL, PU, C2B with 7:20 left on clock then proceeded to get only 2 MU rest of time. I jumped right into MU and failed 5 times before first good rep. Lesson learned rest a few minutes before attempting first MU unless you are very proficient at them.
M and A done
A. 6 muscle ups each round. 9/8/8 HSPU
B. Up to 165. Not feeling it today.
C. 7:02
A. Not done
B. 125-135-145-155-165f-165 10# PR
C. 6:55 RX
Awesome job Ron!
A. MU’s with band (1st set) and from box 2d/3d sets. HSPU at 7-7-8 (4-in rise)
B. 75-85-95-95-105-105. Shoulders weren’t cooperating. My toughest movement.
C. 5:21
Super fast Doug!
A.MU 4,6,6, HSPU with 2″deficit 10,10,10
B.155,175,185,205,225,245,265 < pr 🙂
C. No time today will do at hotel tomorrow with dumbells 🙁
Awesome job John!
Great work John!
A done. Did box assist MU
B 95 115 115 135 155 165 170.
C did a wod for an upcoming comp ( naughty nancy)
Mobility completed
A)Completed with 4 MU and 6 SHSPU
B)105/115/125/135/145/155 10# PR
C)7:32 RX
On vacation next week relaxing at the beach with the family. Have a great week.
Nice work Dean!!
A. 3 mu attempts per round 0/1/0 lats on fire
1.5 abmat 6 hspu
B. 85/105/125/135/145/155
C. 6:15 rx lungs ugh!!!!
Wahoo Karen!!!!!
A. Done. Had a huge breakthrough on sHSPUs- was able to get 4 unbroken!. All 6 were Rx- yay!
B. 55-60-65-70-75-80
C. Granite Games 78 reps
Great work on the sHSPU!!!!
Awesome on those hspu!!!!
Did the Granite Games Qualifier today. 118 reps. Glad that’s over!
those DLs got so heavy!
True Story!!!
A. Done w/ 1 ab mat for 8 SHSPUs, 2 MUs per round (rough), 10 hip raises
B. 115#, 125,135, 145, 155, 165
C. 6:34 Rx
Nice OHS!
Thank you Kimberly!
Great work Leticia!
No kidding on the mu ! I was sooo sore today
M&A Done
A: 4/4/4-10/8/8-5+5
B: 60-85kg
C: 5:47 @60kg
A:done
B:205/225/250/250/250/250 i colud have gone heavier but i want it to be concistent at 250 , First time actually
C:6:27 at 135lbs
Thanks and have a Great Evening
Solid time Marco!