Workout of the Day
FIRST SESSION
A.
Warm-up exactly as you would for this event at Regionals.
B.
For time:
Run 1 Mile
50 Overhead Squats (135/95 lbs)
50 GHD Sit-Ups
150 Double-Unders
50 Sumo Deadlift High Pulls (135/95 lbs)
50 Box Jump-Overs (24″/18″)
C.
10 minutes of Cool Down on Assault Bike
D.
Practice consuming whatever kind of post-workout nutrition you plan to consume after this event at Regionals.
SECOND SESSION – Preferably 3-4 hours later
A.
Warm-up exactly as you would for events 4 and 5 at Regionals.
B.
Every 3 minutes, for 15 minutes (5 sets):
100 Foot Handstand Walk (as quickly as possible)
Rest until the clock reaches 2:00, and then…
20 Seconds to Snatch
(Snatch weight for all five sets should be the weight you envision opening with in this event for Regionals.)
Please note how many of the five attempts were successful.
Sorry this is logged 2 days late! A) 24:26…way worse on pacing than last time. I blame not having a plan on double unders. For some reason I thought it’d be a good idea to do sets of 25 with a 10 sec rest?! Idiot. That’s what happens when you make decisions mid-workout haha. I’ll get my pace back up next time! Mile was 8:30 and UB GHD and UB BJOs. B) Uhhh awful. I apparently practiced WAY too many handstand walks yesterday and the day before so my shoulders were 100% toasted and I could barely move and fell… Read more »
A) Finished at 23:28. Kept going and ended up finishing the workout right at 26:00. I’d love to get some good work done in the BJO’s. It’ll obviously be a lot more difficult with another 50 GHD sit ups so we’ll see how it goes. SDHP felt better today than the other day. I broke most of the sets up into 5’s. OHS went 25/15/10, felt a little sluggish on those. Need to speed up my squats. Mile finished at 6:30. Probably try to push that a little more as well. B) Done Second Session A) :40, :41, :50, :1:00,… Read more »
B. Accidently did the whole thing cause I didn’t have Internet to check…. kinda pissed but whatever… got 12 jump overs at 26:00… 6min mile
B. All handstands unbroken (bout 40 sec), 225 snatch missed the 4th set.
A. Done
B. Ran a steady mile knowing that I need to save my legs for everything else. 25/15/10 OHS, 75 GHD sit-ups, UB DU, then….shit show SDLHP. Read up on the standard and really focused on clean reps, BRUTAL and took me WAY too long, BJO steady. 24:44
C/D. Like, done.
A. Done
B. Humbling. The walking took me roughly 1:20-1:40 every time and was smoking my shoulders. Thought I was going to be able to do 145 oh boy was I wrong.
135f, 135, 135, 140f, 135f and I was a cryin’ like a big ole baby.
1- 25:57 I got back from my run and my clock stopped at 26 seconds!!! I was so pissed! I fumbled around starting the clock again and just estimated a 9 minute mile. Those sdlhp are AWFUL!!! They take the longest by far. I did all 50 box jumps in just under 2 minutes. The GHD’s Re going to tear me up. How is everyone breaking those up? 100 reps is a ton! 2- :48 165F :45 165F :54 165 complete 1:00 165F 1:07 165 complete **** I refused to go down in weight. Obviously I need to slow my… Read more »
A: my day got all pushed around, did gt to start training until like 330 B: 30 bjo left at 26, finished at 27:28. run just under 8. OHS 15/10/15/10, done at 12. GHD 25/10/5/5/5, done around 15. DU 75/75, done just under 17. SDHP was another shit show, done at 25:15. took some big breaks after the ohs, after the DU and after the first 20 bj after regulation. back isnt bothering me anymore which made the ghd go much better but the sdhp just isnt playing along. i end up reverting to singles after like 3 set of… Read more »
S1) was at 10 bjo at 26min and stopped there, my shins were bugging me in the DUs, not exactly sure how far my run is but there is a good hill, took the dog with me 8min of running.
S2) consistent at 135 opener… Would like to try higher in coming weeks.
Session 1
25:19.. Everything was a solid pace except for the SDHP again, which took me like 5 minutes! I need to just suck it up and push through these harder.. Wayyyy too much staring at the bar. A little too much resting in general during this.. Not very satisfied with the effort/result, but thankfully it was just practice! Will get better.
Session 2
A.22:56 in the purring down rain but it was good bc I’m doubting my road mile isn’t as challenging as the TrueForm… Hope to get on one next weekend! Pretty happy with this mile relaxed 6:53 25/14-11 ohs the sumos still gotta work on! B. Worked up to 150# snatch but hit my knee again was all up on my toes so the 15 min workout was good in a lot of ways I was able to get all handstand walks done under 2 1:15/1:11/1:48/1:38/1:42 snatches well I need to learn to relax all at 135.. F/F/F/successful/successful I cried mid… Read more »
OMG! I hate to relate in the emotional department but I totally cried my way through some handstand walking. Shoulders are just so smoked that the snatches seem impossible! We are training so hard and putting a lot of pressure on ourselves and man it is tough. But we have to be our biggest supporter and BELIEVE in yourself!!! GO LACY!!! (this is me trying to listen to my own advice)
I was sniffling upside down lol it was a pretty pathetic sight!!! I agree!! Once I calmed down I could hit them… But this was a wake up call I completely underestimated the toll handstand walks take on the body!! We’ve got this girl!!! GO LAUREN!!!!!!
i had a mid-wod meltdown, too, but mine was during those SDHP. i just did.not.want.to.do.one.more.rep. and started tearing up. you are stronger than you think you are, lacy! i find that half of these wods are just a big mental battle, so if you can keep your mental game on point, you’ll crush it!
Thanks girl!! I just love all the support we give each other!! Those sdhp are not fun! I screamed during those lol! You’re right it’s all going to be a mental game but think we are all strong enough to make it this far…we’ve got this!! Plus you’re going to kill it today with those Shspu!!
25:03 – Too much rest everywhere. OHS: 25/10/15, GHD: 25/10/15, DU: 44/31, 40/35 (due to misses); SDHP were better, did 5s, slow 25/fast 25.
A. DNF, was at 32 box jump overs when i reached 26min. Finished the full 50 jump overs at 27:01. Gonna have to go to a dark, dark place for this wod. Mile took about 8:05, OHS went 25/10/15, GHDs in sets of 5ish, dubs 50/25/50/25, SDHP mainly in sets of 3 but too long of breaks between sets (this is where i broke down mentally), jump overs non rebound, didnt have it in me.
Morning session:
A)23:56 – mile was 8:20. I was really slow on GHD sit-ups. And SDPH I took too long of a rest.
B) I was only able to rest about an hour before this because I had coaching to do.
-100ft took me about 1:30 the first 2 rounds.
-hit opening weight solid for first 2 rounds – no movement whatsoever!
-3rd round ran and wobbly
4th: miss
5th: miss
TIIIIYADDDD!
Session #1 8:45am
A.Done
B. 23:47
Mile 6:28
Session # 2 12:30pm
A. Done
B. 2:07…. DNF….235f,235f,250f,250f……235f,235 *Finally
* Did not read the workout fully so that was my fault but I will have to try and open with something good….today I weren’t all or nothing DNF.
C. Bike 10 mins
A. Done
B. 41 Box Jumps, full workout. GHDSU killed me, SDLHP alot easier today.
C. Done
D.
A.
B.
M/20/175/SouthCen
so 328′ HSW every 3 min huh haha challenge accepted. also rest until the clock hits 20 u mean ?? and 1 snatch Emom.. every 60 sec?? u drinking Cj? lol 🙂
Do you mean feet or meters for ‘100 meters handstand walk’? Second session B… I’m guessing feet considering its 5 sets and you want a snatch done in that 3min.
Should be feet 🙂
Thanks Tino! Figured… Lol
HAHA! Yes, I meant FEET. Sorry…late night posting.