Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
One set of:
Incline Push-Ups
x 40 reps
followed by . . .
One set of:
Donkey Kick x 15 reps
followed by . . .
Three sets of:
Handstand Walk x 50′
Rest as needed
55+: Handstand Walk x 25′
Use assistance if needed or reduce the distance on the handstand walks
B.
Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Jerk with a pause @ 75-80%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 3 Bar Muscle-Ups + 4 Burpee Box Jump-Overs (24/20″)
Minute 2 – 3 Power Snatch + 4 Burpee Box Jump-Overs (24/20″)
Minute 3 – 8-10 Strict Handstand Push-Ups
35-49: 135/95 lbs
50-59: 115/75 lbs; 1-3 Bar Muscle-Ups; 6 Strict Handstand Push-Ups
60+: 3 Chest-to-Bar Pull-Ups; Step-overs okay; 95/65 lbs; 4 Strict Handstand Push-Ups
D.
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 11X2
Rest 60 seconds
Bent-Over Dummbell Rows x 8-10 reps @ 1112
Rest 60 seconds
A. Done. HS walk in about 10-15′ increments
B. 275
C. Done. All UB. 10 HSPU.
M&A Done
A. 4 sets. Made it 25-30 feet for 3 sets and 40 feet for one set.
B. All sets done at 215lbs. footwork felt sloppy today
C. Done. 35-49 3 MUs, 3 Snatches at 135, but only 4 strict HSPU per round.
D. no time, maybe later.
Thats an improvement in your HSPU, right?
Definitely!
B. Jerks @ 155
C. 2 bar MUs 4 burpee box step overs
3 power snatches @ 95lbs 4 burpee box step overs
3 SHSPU with 2″ riser
all movements unbroken
A: Done
B: 110kg across all sets
C: Done ✅ all unbroken but the last two sets of SHSPU 6/2 and 6/2. Happy with result
D: Done. Don’t have heavy Dumbbells so I did Barbell rows instead at 80kg
Great job on your HSPU Bill!
Thanks Coach!
Rear Delt Warm Up – done
A. Done, HS walk – goal was 3 mat lengths for each set
B. 5 sets @ 140lb. and the remaining @ 150lb.
C. Done – did squat snatches after first couple rounds, used 1″ riser today on SHSPU’s
D. Hip Thrusts @ 95lb. and Db Rows @ 30lb.
Major props to you and your HS Walking!
Thanks Nicole.
A.done, last set of 50′ without stopping needed to warm up, haha.
B. Finished at 80kg
C. 50kg power snatch and 4 sets of 5 hspu and 3 sets of 3
D. 100/120/140x 8 hip thrusters and 20/22,5/25kg x8 db bent over row
DM&A
A. Done. All HSWs unbroken! Felt stable and easy.
B. 225
C. Done till Min 18 then stopped (tore my palm with the BMu)
D. Hip Thrusts @ 295 & Bent Over Rows @ 80# DB
Tea tree oil helps with tears!
A. Hs walks at 2×25′(limited space and I haven’t mastered turning around yet)all ub xcept last 1/2 of last set which was pieced together
B. 185×3/190×3/195×2/200×2
C. Ripped hand on 4th set of bmu, did 1 Rd after that subbing snatches for bmu-shspu had gone south at that point anyways
D. Hip thrust @135/db rows at 35
Oh no, another ripped hand! But great work on your walks – happy to see the 25′ ub!
A. HS walks UB
B. 165-185
C. (35-49) EMOM, SHSPU last 4 rounds were 8/7/6/7
D. Banded hip bridges
Stud!
Thanks Nichole!
Delt warm up and bi/tri opener done
A. Done. HSW for 15/20/25 ft
B. @165
C. Did jump to bar muscle up.
Scaled power snatch to 95#
Hspu at 7/5/5/5/5/3/4
** must tip the cap to the beasts out there that can do this Rx and keep pace with the emom***
D. BB hip thrust @ 235#
DB row at 52#
DMA, then I had: A. 5×10 OHS technique only. Choose a weight that you can do 10 perfect reps. B. DL 3.3.3.3.3 building Four rounds of: C1. RDL with kbs x12 C2.kb fr lunge x12 C3. seated box jumps x6 D. 21.15.9 TTB push ups A. Worked at 65# and did each set with pace, trying to groove that movement. I am only just getting the hang of this movement, and just starting to feel more empowered in this position. I tried going to 75 for the 3rd set but lost balance after the 7th rep, so went back to… Read more »
AM session A.Done, HSW’s getting mroe consistent, but far from doing 50ft UB B. 55-55-55-57-57-57-57-57-57-55kg – didn’t feel as good as last week 4 sets of: 10 ring swings/rest 1 min/knees to elbow holds/rest 1 min/4 strict tempo (3.1.x.2) ring dips/rest 1 min PM session C. Mentally and physically defeated on this one BMU + 4 BBJO: 0/0/0/1/2/2/1 + all BBJO- hands are healing and still shredded from my competition this past weekend, but honestly, I don’t think it changed the outcome, just not gymnasty at all!! Snatch + BBJO Rx’d SHSPU: did 3 negatives (if you can call them… Read more »
Oh don’t feel too down Julie. sHSPU take a while to develop. I would suggest adding in more volume throughout the week with them. Email me with videos of your shspu and/or attempts and I will send you some accessory work!
Be patient and stay positive Julie. Think back to this workout six months from now and you are able to do some.
Warmup – done
A. Done – handstand walks feeling really good. More like 70 feet done each set.
B. 195 for 5 sets / 205 for the last 5 sets
C. Emom done.
– 3 ub muscle-ups x 7 sets
– Power Snatches at 135
– strict hspus 10 ub for for 4 sets, then 5/3/2, 5/2/2/1, 4/2/1/1 only 8 on last set shoulders absolutely smoked!
D. Done at 95#
Great work!!!
Hi all first timer 🙂
First thanks Nichole for the challenge, I got my butt kick today but I guess it was the load of Monday and Tuesday doing other Invictus program. From now on following the masters.
Summary
Mobilization – Done felt great.
A- Done – hard time on the HSW three steps max.
B- 170# Tumble in one and two after that follow well.
C- Done- honestly not all EMOM done.
D- Done.
Happy to have you Luis! Welcome!
Couldn’t do much today due to shoulder.
Mobility done.
A. Done but did not do HS walk (not that I can do that anyway!)
B. 185
C. Did my gym’s wod
D. Done
Heavy shoulder day today Ted! Good work on the jerk – that doesn’t bother your shoulder?
No, going overhead with weight doesn’t hurt. It’s mostly kipping and being upside down. I’m going to the doctor Friday, hopefully just tendinitis like I’ve had before in the same shoulder.
Keep me updated with what they say.
Will do!
mobilization done
A2: done
B: 135 x 5 reps, 140 x 5 reps
C: skipped D: done
M&A Done
A. Done, got one of the HS walks UB.
B. 165#
C. Did 3 BMU every rd. SHSPU UB
Solid work Chris – nice job on the sHSPU!
A. Done, Handstand walks were 7-10 feet, very slowly getting better
B.done at 115, failed once in middle, did not drop down
C. 1 MU per round with regular burpees x 5, snatch at 75, with 5 regular burpees, hspu started with 4, then was at 1-3 per round, with a few kipping
No burpee with box jumps for awhile, knee flared up from them a few weeks ago
D. Not done
Good call on the burpee box jumps – no dynamic work until the knee calms down.
hey Coach Nicole I will not have a chance to do todays and I will be out of state attending my Son’s boot camp graduation… also I broke my pinky on the box jumps a few days a go..I still can train -I did yesterday’s WOD like this. LOL I was very distracted with this whole trip Just wanted to give you the heads up. Ill be gone till Monday.
Have a good weekend ! stay strong everyone ..
Thanks for the heads up and let that pinky heal, that is terrible! Congrats to your son Lise!! I saw a post about it on FB!
thank you!!! IM so stoked to have seen him, are you guys near Coronado? thats where hell be heading some time in the future… Id love to see you guys!
Yes!! Like 15 minutes from Coronado!
YAY!! wooo hhooo Ill be able to visit you ! I let you know as time approaches!
Traveling today in Toronto. Visited CrossfitYKV.
– Bear Complex — up 130lb. (did six movements at 135 and then grip failed)
– 2K row — 7:36
will do some hspu later today.