A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 1-2 Rope Climb
Minute 2 – T-Spine Pulses on a bench x 8-10 pulses
Minute 3 – 10-15 Meters of Handstand Walk; 55+: Nose to Wall Hanstand Hold x 30 seconds
Minute 4 – Banded Pec Stretch x 60 seconds
B.
Every two minutes, for 20 minutes (10 sets):
High Hang Clean + Clean @ 65-75% of 1-RM Clean
C.
Three rounds for time of:
500 Meter Row
30 Wall Ball Shots
30 Burpees
40-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target
Romwod done
M and a done
Did rc x 1 legless, hsw walk started really well then just didnt get walking was more hs hold. Hsw are coming along pretty well tho.
Started with deads today. Bad idea strain my back and didnt really get into cleans. Did the wod
500 row, 30 wb and 30 burpee. Rx 18:23
Couple days rest i think. Feels sore but not too bad.
good evening!
a) only got in three rounds.. 🙁 gym was too busy to much traffic.. h/s are still my goat! LOL I take a few steps and fall 🙁 ugh LOL but it was still fun to do! 2 rope climbs btw
B) 92lbsx2, 99lbsx4
C) Rxd 22:40
tough WOD
did burpees to 6 inch target
Hope everyone is happy and well! <3
have a great weekend!
A. Done. 2RC and 30 ft UB 2 of 3 rounds.
B. 130# for all sets
C. 17:10
ROMWOD-
1 Mile run
B. 100/105/110/115/120-Did a few extra-Felt good today. Should have started out heavier.
2x 50 DU for time-going to work on them…
1 mile run-good pace.
On the lighter side today-only a few hours of sleep. Hours at work changed YAY!
Ready for rest day tomorrow
Just joined the program today and it looks like there are alot of great athletes here so hopefully I can keep up!!
A) complete, subbed HS holds for walks, not walking yet but hopefully soon
B) complete at 175
C) 19:40, burpees are not in my wheelhouse!
A. 2 legless climbs, banded T-Spine stretch, UB HSW all three rounds but distance got a little shorter each time, Banded Pec Stretch. I made quick work of ascending the rope but it really stressed my arms, perhaps not warmed up enough or not recovered from the muscle up last night. This affected the rest of my work out. B. Skipped. C. ~14:00 Had to forgo the burpees though, the first burpee attempt my arms screamed on the pushup part. A little late but wanted to congratulate all the Games Athletes on their impressive performances, its quite an accomplishment to… Read more »
A. 1 legless each rd and 10m on hs walks..
B. 2 x 185, 2x 205, 5 x 225, 1 x 235
C. Burpees crushed me… 22:12
A) Done (did one rope climb and elbow blew up, subbed out 4 skin the cats for rope climbs), HSWs were probably more like 20 feet
B) 155,165,170,175,180,185,185,185,185,185
C) Used 30 # wallball….. crushed me. 27:27
Strength am
Hhc+clean 150
Wod 16:54 rx
A .- Done 2 rope climb.
B .- 185/185/185/185/185/185/185/185195/205
C .- 1 round in 7:46 running out of time, box was closing.
Mashed Fri and Sat due to spending yesterday celebrating my oldest daughters wedding.
2 rope climbs and 15m HSW
MU x 15 reps
Hi Hang snatch/ Hang snatch EMOM at 135
Jerk x 2 EMOM all at 215.
Hi Hang Clean + Clean all at 225
Row/WB/Burpees at 16:23. Held all rows at 1:50-1:55, WB all UB, Key for me on Burpees is just keep moving. Held them at 12-15/ min
Fun session.
So… I am spent today. Sore and tired. Happy for a rest day tomorrow. 🙂 A. Done- 2 rope climbs. I have been working on getting faster on the decent. I can make it to the 15′ rope in two pulls. Just slow coming down. HS walks good B. Used 115# worked with Caps on fast drop and not over arching on the pull. He is so helpful. C. 17:33 RX Went out to fast on the first row (1:55) then that slowed my wall balls. last two rounds much better. D. Crossover symmetry and worked on Ring MUs with… Read more »
Open gym was short today.
B – HHC + C up to 200#
Then did Class Team WOD
Teams of 2, 20:00 AMRAP
20 Power Cleans (135#)
50 Strict Pullups
60 Strict HSPUs
80 DUs
100m Run
120 Calorie Row.
1 full round + 130 (thru HSPUs)
A) done (2 rope climbs, UB HSW)
B) new doctors orders – no more snatching, cleans, jerks, wall balls, box jumps, etc. working on building strength back first then will work on explosion.
Instead did:
4 sets
6 x incline DB bench @ 60#
8 x flat bench @175
60s rest
4 sets
6 x DB bench @65#
8 x DB fly @25#
Start new strength building workouts for my knees starting next week…
C) Done. (Didn’t do wall balls – did air squats for form instead) 16:30
Lots of strongman for you Jon!
Yep Nicole – I think that’s the docs plan too!! Lol!! I’ll just have to make the games in 2018?????
Caps was my pacer on this workout! And came up with great ideas to get me faster on the WBs. So thankful for you Caps!!