Workout of the Day
Mobility and Activation
Three sets of:
T-Spine Opener x 45 seconds
Ring Pec Stretch x 45 seconds
Hamstring Pulses
x 15 reps per leg
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Rope Climb x 1-2 reps
Minute 2 – Handstand Walk x 10-15 meters
Minute 3 – L-Sit Hold x 15.15.15 seconds (rest 5 seconds between clusters)
B.
Every two minutes, for 16 minutes (8 sets), complete:
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 12 Toes to Bar
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)*
*55+
– Step-Overs are allowed
Performed May 8th
Mobility done
A. 2 climbs, hs walk progressions from carl paoli against the wall, L-sait 15 seconds first two round only. then two of 10 and then one of 5-7.
B. 225/240/255/240/255/275
C. 15 KBS @ 72, 8 ttb, 8 bbjo
I’m curious as to what you are looking for to scale that. Knowing I could never keep that pace the entire 30 minutes. Should we see how many rounds we can get RX first or just scale from the start? What response are we trying to get?
Did this Wednesday just late posting.
Mobility done.
B. Subbed with a Catalyst strength program.
A. 1 legless climb/round; HSW started at 20 ft and dropped to 5 the last round; L-sit went from Rx to struggling to accum 30 sec. This part is not so bad when not for time, as an EMOM its another work out.
C. Started with 15/12/10, bbjo dropped to 8 in the middle rounds then 6 the couple.
Its been awhile since doing this kind of wod, left the gym absolutely exhausted after this.
Did this yesterday. Wed my glutes were lit up so I decided to rest.
A. Done. No rope so I did strict c2b pullups x 5
B. 190/205/215/205/215/225
C. 15 80lb kb / 10 t2b / 10 bbjo – held on for 23min before I broke reps. Felt good.
A. 2 rope climbs, 15-25ft HSW, 15X3. ran over on time but completed the work. L sit holds were the hardest. had to rest more than 5sec.
B. 185/200/121/200/121/225
C 15/10-6/10-6, Wow really hard, felt defeated but did my best!
A. Done
B. 245/260/275/260/275/290
C. 70lb lb/ 10-12 TTB/8-10 bbjo
Seems like I’ve been nonstop for the last year and half. Mental intensity is lacking now that the games are out of the picture.
A. Done
B. 250/270/280/270/280/290
C. Completed, did first 5 sets RX, then had to cut the burpee box jump overs to 8 reps. Broke reps up in 5X3 KBS, 4X3 T2B, and grinded out the burpees.
A) done
B) 250,265,280,265,280,295
C) completed 10 rounds: 15- 3pood Russian KBS, 12 TTB, & 12 Burpee to a target (have a right knee meniscus tear I am trying to heel – been avoiding knee intensive things such as box jumps and wall balls. subbing in power wall balls and box step up with weights, etc)..
A. 2 rope climbs, 30 secs total L-sits, 12 attempted shoulder taps. Find it hard to lift hands!!.
B. 76kg, 81kg, 86kg, 81kg, 86kg, 91kg.
C. 12 swings @ 24kg/10 TTB/8 burpee box overs.
A. 2 RC/10m/L-sits were a disaster
B. 205/225/235/225/235/245
No time for C
A. 2 rope climbs, handstand hold against wall for 30 seconds, was only able to accumulate 30 seconds each minute on the L sit
B. 170, 180, 190, 180, 190, 200
didn’t have time for the next segment
Still working through a shoulder injury and strained hip flexor, but feeling decent
Mobility:done
A. 1-rope climb / 10x shoulder taps / 10 sec holds
B. 205,220,235,220,235,250
C. 15/8/8 wanted to pick a number I knew I could complete and not stress the injuries
A. Subbed 5 strict pull-ups (no rope at home), kick up to freestanding handstands, modified L-sit clusters.
B. 115/120/130/120/130/135
C. 15 @ 44#/ 6 TTB / 8 BBJO (skipped one minute in round 5 or 6 for the BBJO)
Nichole, From a competition standards standpoint and for our purposes, do you have to open your hips and stand straight up on top of the box for a burpee box jumpover with a slight pause, before jumping to the other side of the box, or can you just hop from the top of the box to the other side, without demonstrably opening your hips completely at the top of the box?
Just found the answer to my own question, according to the standard at the 2012 Regionals. Since you are permitted to jump completely over the box to the other side, I would assume, you don’t have to open your hips if you choose to jump on top of the box, before going over to the other side. “Burpee box jump: The athlete must face the box at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the… Read more »
A. 1 rope climb-3 wall walks-L-sits as RXd
B. 175-190-200/190-200-215
C. 24kg / last 5 rds sub knee ups 4 T2B
A) 1 rope climb / L-Sit varied from 15 sec to 5 sec / HS Hold 30 secs
B) 181/194/205/194/205/220
C) Completed – BBXJ’s varied 10 to 8 reps – tough slog
Andrew / 40 / Australia
47 5’9 220lbs
2 RC each round, wall walk and just a few step as I’m getting better, l-sit did my best
FS 185, 195, 205, 195, 205, 1x (225, 235, 240)
I scaled burpee box jump to 10 & complete 8 rds in 30 min
This was a killer wod!!!
Visiting Box-out of town
A-1 legless, 30sec HS hold, 10 GHD each round
B-8/5/3 MU’s from yesterday workout. Rings at box I was visiting were really squirlly and hard to control. Yes this is an excuse as I can usually crank out 9-10 in a minute at home box.
C-250/275/290/275/290/300
D-Box class started so I worked on T2B and called it a day.
A. Subbed 5 pullups for rc (no rope), 30 sec HS holds, did L sits on dip rack
B. Skipped – no squat rack
C. 44#, used 16” reebok step to jump over
M&A done
A) 1 rc per rd, wall walks for hs (can’t walk yet but working on it
B) 175, 190, 200, 190, 200, 210
C) 295 reps – 70lb KB Rx, 8 T2B per round, 6 BBJO (step overs actually) – did 11 last round. Had to scale back on the T2Bs (goat) and BBJ/SO – good sweat going!
DOMS in the posterior chain from Monday’s squats and sled pull. I’m considering taking active recovery today (rest, mobility, roller) and doing today’s workout tomorrow.