Workout of the Day
Mobility and Activation
Three sets of:
Lacrosse Ball Peanut to T-Spine x 45 seconds
Ring Pec Stretch x 45 seconds
Banded Pigeon Stretch x 45 seconds per side
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Legless Rope Climb x 1-2 ascents
Minute 2 – Nose to Wall Handstand Hold x 45 seconds
Minute 3 – L-Sit Hold x 20.20 (rest 10 seconds between 20 second holds)
B.
Front Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 12 Pull-Ups
Minute 3 – 10 Overhead Walking Lunges
40-54:
135/95 lbs
55+: 95/65 lbs
M&A done
A. legless x 1 to 11 feet, all we got at box
B. 220/235/245 235/245/260
C. with 88# KB, started out 2 rds rx, then settled in at 10/8/8. tough enough for me!
Done 5/11
A-Done substitute 8 C2B for rope climb
B-270/285/300/285/300/320
C-5 rounds only at #135-lower back really started tightening up.
Struggle mentally today as legs and body just feels lazy.
A. legless x1
B. 245,260,275,260,275,295
A.Done
B. Had to skip due to time. Hopefully later
C. Done 2 pood KB and started with 115 OHD and finished last 4 rounds with 95.
A. 3 rounds only, hands started hurting from yesterdays MU tear.
B. 185/195/205/195/205/220
C. Done. Scaled a little to much, it was an enjoyable workout.
enjoyable? Miss you guys!
It wasn’t a mental challenge to get through, so I must have scaled too much. But I was sore so the scaling actually felt good and didn’t wipe me out.
CFM misses you to!
Men 40-44
A. Done
B. In kilos 50/70/90 and then w/ 3s pause at bottom 50/70/80
C. Done with 40 kilos in oh lunges: got tough after round 7
A. Done
B. FS: 210 – 220 – 230 – 220 – 230 – 240
C. 2 pood RKBS – 15 reps for 30min,
Pullups -12 for first few rounds and dropped to 8 reps. Grip on bar went south fast from Heavy Russians and sweaty hands.
OWL with Axle bar – 90lbs -Shoulder stability overhead was sketchy today so went conservative. Held 10 reps for 5 rounds, and 8 on remaining rounds
Under some time constraints today…
A. no rope avail; did 3 rounds of 45 sec N2WHS & 10.10 L-sit on parallettes (rested 1 min between sets)
B. (185); 146, 155, 166, 155, 166, 176 (surprised I managed this)
C. was close to death; managed to complete 15 min of…12 53# kbs, 8 pullups, 10 OHS 65# #EMOMgameweak
Kudos to anyone who can actually complete this RX and survive. #superherostatus
Good job on not dying!!
A. Done. legless attempts can average about 8-10 grabs before I use legs. Cannot touch top without holding rope with legs.
B. 200/215/225/215/225 1.1/235
15/10/10 53kb, 85 ohwl, 3 rounds only 8 pu
Solid squat numbers girl!
I think these 30-min EMOMs on Wednesday are a definite exercise of mental toughness. . The day I can complete all reps…will be a huge accomplishment. A. done – used legs on climbs, my wrists don’t do well in rope climb positions. sub L-sit with knees to chest B. 3×140 / 2×150 / 1×160 / 3×155 / 2×160 / 1×165 C. did first 4-rounds with all reps, then had to go a few less reps on KB and PU. My goals was to do all reps on OH walking lunge at 95# and I was able to do that. Yay…..small… Read more »
Looking forward to meeting you on Friday!!!
Nice work on the OHWL@95#…that will be a victory for me too when I get there.
A. Done Used reg rope climb
B. 190-200-215-200-215-225
C. Subbed Coach’s WOD
For time:
21-15-9
Deadlifts 185#
Overhead Squats 95#
9:50
Mobility done
A) done – 3 attempts at legless rope climbs each round
B) 80,85,90,85,90,95
C) done w 40#, strict banded pull ups (started with 9, ended up at 5), lunges with 25# KBs. I am almost as proud of finishing this wod as I was of my first marathon! Mental challenge!
Great job Candace!
A. Done
B. 275/285/300/285/300/315
C. Done W/2 pood
A). 3rds
B). 275/305/325/315/325/335
C). 9 rds, did C2B, 70#KB,
Solid squat David!
Thanks Nicole, if i can just find a way to make it useful!!
Mob and Act done
A. 1 legless each round, 45 sec N2W, L-sits improving!
B. 150, 160, 165, 160, 167, 175
C. Min 1 – 15 RKBS 70#
Min 2 – 12 pull ups – last two rounds 6, 10
Min 3 – 10 OHL @ 85, then 6 average w/ 75 – this was the worst movement for me, left shoulder hurt in the overhead position and knees just sore.
M&A Done
A. Min 1- 1,1,1/2, 1/2, 3/4
Min 2- 45,45,40,40,40
Min 3- did the first set at 20.20 then did the rest at 15.15
B. 170,180,190,180,190,200
C. Due to time cut down to 18 min EMOM
RKB at 55#, 12 PU, and 75# on OH walking lunges.
A) 1 Legless/rd., :45 HS NtoW, L-sits on paralettes :15sec x 2/min. (midline smoked by time I got to L-sits)
B) 120, 127, 135, 127, 135, 143 (great rolphing session, knees and feet are good again!)
C) 15 KBS @ 53# every rd.; 12 pull-ups/rd. until rd 9/6 (tore) rd 10/4; 10 OHWL @65# first 5 rds. then 8, 10, 8, 6, 4 Whew!!!
Mobility done.
A. 4 strict pull-ups sted rope climb (no rope); 20-25-sec hs holds facing wall; 15-20-15ish on L-sits.
B. 165/175/185/175/185/195.
C. Done with rep scheme of 15 (1.5 pood)/10/6 (w/65#).
A. Not enough time for this today, going to play a soccer game a little later today.
B. 145, 155, 165, 155, 165, 175f
C. Done. 1.5 pood KB, 95# OH lunge, 12 pull-ups mostly butterfly.
Hope soccer was fun! Great work on those butterfly pull ups!
I did another train today …I have a team competition next week. I worked my OHS (series of 5 – heavy) and my handstand push ups. Tomorrow I will swim and be back on plan 🙂