Workout of the Day
Mobility and Activation
Three sets of:
Shoulder Stretch x 60 seconds
PNF Hamstring Stretch x 60 seconds per side
A.
Against a five-minute running clock…
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips
Rest 2 minutes, and then…
Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
Rest 2 minutes, and then…
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips
Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
55+ – Ring Dips instead of Muscle-Ups for both sets of this.
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Major knee pain today. Decided to do benching instead:
– pec stretch 45 sec
– wall slides x 8
– double lax ball x 45 sec
A) 10 EMOM
– 3 fast bench press @ 225
– 3 burpees and 1 legless rope climb
B) 5x close grip bench press (find a max)
– 205-225-235
C) muscle up work
-2 strict
-1 strict
-2 strict
-1 strict x 10 ring dips
-1 strict x 10 ring dips
-1 strict x 10 ring dips
Playing catchup on all the parts of the Friday wod I missed yesterday. B) Emotm for 8 minutes: Snatch Balance + Overhead Squat – 65/85/95/105/110 for last 4. D) Amrap 4 minutes: 1 Power Clean/1 Thruster/1 Shoulder to Overhead 155# – 3 rounds then failed on thruster. A) Thought the gym was closing so tweaked this to be a metcon – 3 sets Toes to Bar x 10 reps hollow rocks x 10 reps (can’t get the roll to candle stick; very amusing to watch me try though.) Double Unders 5, then 40 singles (d/u challenged) 8:19 One of the… Read more »
1000m Row
32 ring dips
800m Row (misread workout at first and rowed rather than run)
15 C2B
1000m Row
19 Ring Dips
800m Run
14 C2B
1/6/1/0
Wow, time for 800M repeats. No cardio right now!
Great workout though.
Did one round, 1000m row plus 3 MU and 2 ring dips. Then classes took rowers – I just kind of lost my motivation. I used the air dyne and skilled MU and C2B. Was able to string some butterfly C2B together.
Comp was today – very happy with results. Now, back to training! Can’t wait to jump in on Monday. 🙂 This one looks awesome – will have to find time to do it somewhere!
Congrats! 🙂
Thanks!
A. 5 sets, 20 reps, 2 sets, 18 reps
A) 2/25/2/20 MU harder than imagined. Good reminder to have a better attitude!!
Andrew / 40 / Australia
A. 15/14/14/14. Sub run w/rowing No mu did rd w/band
Mobility done
A) this was a mental feat for me. I ran for the first time in months and, while it was slow, I didn’t hurt myself. Yea! Not kipping yet so I did dips for muscle ups and strict chin over bar pull ups for C2B. Got 3,1,4,3
4 mile, 1000 ft elevation gain hike today. Will try to get to the box to do above tomorrow.
A. 2, 15, 2, 20
Mobility Done
Back squats then
A. 2, 21, 2, 14
A. 6,28
4,23
M&A done
A. Row, 20 (ring dips), Run, 10 C2B, Row, 20 (ring dips), Run, 8 C2B
ran all four rounds, needed it, running has become a weakness.
9 ring dips, 5 c2b, 6 ring dips, 5 c2b
M&A Done
A: 4, 14, 3, 14
I did this one at home gym and don’t have a rower there so run instead 1k. Running takes more time so had only 10sec left and result was run+2 mu.
A1. 2mu
A2. 10c2b
A3. 2mu
A.4. 10c2b
I suppose we have a 2 minutes rest between last rowing and running aswell?