Workout of the Day
A.
Three sets for quality and movement efficiency of:
5 Muscle-Ups (ladies = 3 reps)
10 Overhead Squats (155/105 lbs)
15 Toes to Bar
Rest 2 minutes
Barbell must start from the floor.
B.
Take a few sets to build to 85% or so of your 1-RM back squat, and then…
Every minute, on the minute, for 5 minutes:
Back Squat x 1 rep @ 90%
C.
Complete as many reps as possible in 3 minutes of:
20 Pull-Ups
40 Kettlebell Swings (32/24 kg)
60 Wall Ball Shots (30/20 lbs)
Rest exactly 3 minutes, and then . . .
For time:
20 Pull-Ups
40 Kettlebell Swings (32/24 kg)
60 Wall Ball Shots (30/20 lbs)
Row 1000 Meters
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A. Mu’s ub, broke on last set ohs 6/4, ttb 10/5
B.310#
C. 69….9:30
A: 1:11, 1:26, 2:09 – MU and ohs ub. Last round of ohs almost had to drop it.
B: 370#
C:
Warmup round: 20+40+9 wb
Go time: 9:46 – got on rower at 6:06, pu ub and easy today. Kbs 4 quick sets, wb 4 sets. Row 1:50
You guys are beasts. Brett, you are older and wiser than I am but this touch of heavy and lactic stuff is great stuff. Nothing worse than not being primed for it and we get 100 thrusters for time on the first wod and then your wrecked the next 2 days.
Brent – wiser??? Agreed on the heavy and lactic – get the stretcher if it is 100 thrusters (worst nightmare). Lol!!! I did over-train for 2012 and suffered for it at the games. I have learned a lot since then about my training, nutrition, rest and recovery… I will be ready next Tuesday! And, you are the Beast! Later…
I just tried these. Got 1:35; 2:35; 2:09. UB OHS and T2B. Mu’s are my problem. My core/ kip went away after rd 1 and I had to drop a bunch. Any words of wisdom?
Wasn’t feeling good at the start of this one. Maybe lack of sleep.
A. 2 MU on first round then 6 x C2B pull-ups. 135 lbs OHS, T2B getting a lot better.
B. EMOM for 5 @ 345 lbs
C. 80, Unbroken on PU and KB @ 24kg. 12:18 for full WOD. Row was really slow, about 2:00 min pace.
Megan Becker (50/5’5″/130)
A. Done (had 2 MU failures, 9 successes)
B. 198#
C. 55 reps (hands were hurting, should have been a lot faster)
D. 13:30 (24kg KB, 16# wallball) The row at the end was horrible.
Well done Megan. 24kg KB is no joke.
I know, the 24kg is so much harder than the 16kg, but if it comes up in a wod, I’ll be ready.
A. Done. Did not do for time.
B. 285#
C. 75, 11:32 @ 24kg/20#
You’ve done the hard work. Now’s the time to recover. Good luck. Look forward to seeing you and the gang in Carson.
Thanks Greg! Going to follow your advice.
I think you’ll be at the top of the podium this year.
Brett, hang in there. You have one more day of hard training. Friday and Saturday are light training day, you’re off on Sunday, Monday you will do mobility and some light rowing and you’ll be ready to eat bees on Tuesday.
I will CJ. Thanks for the insight on the next few days. Looking forward to doing the 2013 finale today and eating bees next Tuesday!
Don’t worry Brett. Between the light days and the days off I think we’ll have plenty of time to recover before Tuesday.
Thanks! You are probably right,,,