A.
Three sets of:
L-Sit Hold x 45 seconds
Banded Bar MU Stomps x 20 reps
Ring-Dips x 8-10 reps @ 2011
55+:
Ring-Dips x 4-8 reps @ 2011
B.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
C.
Complete as many rounds and reps as possible in 10 minutes of:
Muscle-ups
21 Burpees
35-49: 7/5 Muscle-Ups
50-54: 5/3 Muscle-Ups
55+: 3/1 Muscle-Up/7/5 Chest-to-Bar Pull-Ups
Rest until the 14 minute mark then. . .
Complete as many rounds and reps as possible in 6 minutes of:
5 Handstand Push-Ups
10 Toes-to-Bar
30 Double-Unders
35-54: Strict HSPU
55+: Kipping HSPU
Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets of:
One-Arm Press x 5 reps each arm
Rest 2-3 minutes
followed by…
B.
Two sets of:
100-Foot One-Arm Suitcase Carry with Right Hand
immediately followed by…
100-Foot One-Arm Suitcase Carry with Left Hand
Rest 2-3 minutes
followed by…
C.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes
A. DOne
B. had to lower weight today as I failed on the 85%, 3 reps and working out by myself. used 95% @ 265, should have been 280#.
C. 4+1 RMU, no fails on MU, 3 + 25 reps, all reps on TTB UB.
A.
Lsits unbroken!!!/
bmu 5*5*3/
RD 4+4,3*3,2*4
B.
BS145/155/170/155/170/180/170/180/185
C.
4+11 mus from box up high/
3+12 1 abmat – hspus unb, ttb 5+5, dus unb unb 17+13
A. Done (holds were not unbroken)
B Behind so did last weeks squat work.
C. 3 Rounds 5 RMU
3 Rounds + 5 everything UB
A done
B. Worked at 435 1rm
C 4 rounds BMU unbroken 4,3,5,6
2 rounds plus 37 reps
A. (15/10/10/5 L-sit – 8 dips) – (15/10/10/5 L-sit – 10 dips) – (25/10/10 L-sit – 10 dips) B. 68/72/77/72/77/81/77/81/86kg C.1 2+1 Rx – Could have gone the safe route and done all my MU off the box in a false grip to get a better score but I really want to be able to make the switch to no false grip so gave it my best shot and went to FG only after failing…coming along, so the effort is worth it! C.2 3+5 (scaled SHPU to modified on box in a pike with 25lbs plates for a deficit) No… Read more »
Did Murph today 20lbs. Weighted Vest! 55:50!
A)Completed
B)215#/230/245/230/245/260/245/260/275 Hips have been acting very cranky lately anytime I squat above 200#. Decided to give them a bit of a rest today and squat to parallel on a box.
C1)Class partner wod.
30 minute AMRAP
Partner A: Rows 500M
Partner B: Completes x20 KBS
x15 Box Jump Overs
Once partner A completes the row you switch and pick up where partner B left off.
Rested 4 minutes
C2)4+1
A. Skipped
B. 245/265/275/255/275/295/265/275/295
C. 4+1 (5 MUs/rd), then 4+11
Affiliate workout today:
300m row bowling – do burpees for number of meters rolling over from fly wheel (14)
3 rounds:
10 x instep squats
10 x hip extensions
10 x kip swings
Squat holds
100 us kettlebell swings
76 kb goblet step-ups
50 single arm kb thrusters
26 swing arm overhead on lunges
53lb kb – 20:10