Gymnastics Skills & Drills
One set of:
Rocking Box Bridges x 8-10 reps
Followed by. . .
One (unbroken) set of:
Incline Push-Ups on 30″ Box x 30 reps
Followed by. . .
Spend 2 minutes working on proper hand and foot placement for Kick to Handstand
Followed by. . .
Two sets of:
Wall-Facing Split Handstand Hold x 30 seconds
Followed by. . .
Three sets, for time, of:
Handstand Walk
Rest as needed
40-49: 40-60′
50-54: 25-40′
55-59: 15-25′
60+: Wall Walk x 3 reps
A.
Every 2 minutes, for 12 minutes, complete:
Clean & Jerk x 1 rep
Build to a heavy clean & jerk for today.
B.
Three rounds for time of:
50 Double-Unders
40 Wall Ball Shots
30 Chest-to-Bar Pull-Ups
Rest 5 minutes, and then…
Three rounds for time of:
600 Meter Run
50 Russian Kettlebell Swings
(just above shoulder level is the standard for these)
40-49: 20/14 lbs to 10’/9′ target; 24/16 kg
50-54: 20/14 lbs to 10’/9′ target; 20 Chest-to-Bar Pull-Ups; 24/16 kg
55-59: 20/10 lbs to 9′ target; 15 Chest-to-Bar Pull-Ups; 16/12 kg
60+: 20/10 lbs to 9′ target; 10 Chest-to-Bar Pull-Ups; 16/12 kg
Gymnastics: done though struggled a bit with my shoulder pain & ROM. Still not HSwalking but feeling stronger.
A: skipped this due to time constraints & shoulder pain.
C: first 3RFT at 15:51 Second 3RFT I stopped at 15:34 as my shoulder started to bother me 🙁
Acupuncture is working – Physio is concentrating more on my ROM and pec major insertion points 🙂
GS&D – Done
hand stand walks: 30′ @ :38, :35, :34 – fell a few times…
A. Built up to 175#
B. Just did the first part due to time 15:15RX – Did wallballs in 5’s and tens, c2b in 5’s.
Gym; Done, except the 2s wall facing split H/s hold -only did 1 set, pressed for time 🙁 3s handstand walks, they weren’t pretty every three attempts I fell but a few times I DID manage to string about two mats (YYAYY) lol LOVE the gymnastic work even tho I stink 🙂 B) back squats ( made up 11/11/16) set 1 5prs-228 set 2 3rps-255 set 3 1rp – 270fail set 4 1rp- 270 (barely) set 5 & set 6 set skipped A) C/J : 113,118,123,fail jerk,123,128,130 failed jerk A) (made up from Nov 11th -I missed Nov.4th)SJ: 93,98,104,111,117 failed… Read more »
Nice job on your HS Walks!!!
thanks Nicole..its all thanks to you!!!!!! Im know three mats isnt much but I never thought Id be doing this..sooo yyaaayyy ..thank you thank you thank you!!! <3 <3 Xoxox
Comp Class Today
10 EMOM every other
3-strict-Pullups-2-Kipping
3-SHSPU-3-kipping
13 Min-
2000M buy-in
10 KB #53
5 C2B
4 rounds
13 Min
75 Box Jump Overs Buy-in
20 Wallballs #2 10′ target
10 Alt DB snatch #55
1+10
Great Day!
challenging Metcons! Great work Cheryl! 🙂
Saturday partner day wods:
A. Strength work–did a few snatches practicing going up by 10 # each time–much better, probably could have gone for a best lift, but saved that for a day with more time
B. In 2’s: 50 squat snatch 65#, 75 shoulder to overhead, 100 chest to bar, 75 shoulder to overhead, 50 squat snatch. A lot harder than it seemed, the lighter bar just makes you do more without stopping. Pullups surprisingly poor, but I think the barbell before added something special to the pullups
Didn’t get a chance to post yesterday – did the 3 Wisemen workout with the class, rested an hour or so and then did the Invictus programming. Felt a little beat up today. Handstand work done – still not able to walk consistently, but got the furthest I ever have today – so progress! A. Worked up to 225 with no misses and felt like good form. B. Only had 40 minutes to do it and had no idea how long it would take, so did both parts straight through (no 5 min rest). Took a little under the 40… Read more »
Sounds like a lot of work yesterday! Nice job hitting the 3WM workout.
Rest day earned!
Thanks Tino – 3WM was fun and a great cause!
Gymnastics Skills – done
A. Subbed Front Squat for C & J (worked on Cleans yesterday)
95(5)/115(5)/135(3)/155/175/195/210(f)
Bi. DU’s, WBS & C2B’s
subbed Med Ball Thrusters for WBS
11:06
ii. run & KBS
12:00
Cool Down – 10:00 rowing
Barry you did those workouts so fast! Good for you!! ?
Thanks Tracy
A. HS walks :22/:19/ :20 60 ft unbroken all set B. Built to 145# not feeling it today. C. 14:23 part A DU unbroken/ WB quick sets of 10 for all rounds/ C2b sets of 10 until round three just got through them Part B. 14:03 I was taxed because last night I coached for 3 hours and… did the class WOD and I did the Invictus training yesterday at 5 AM needless to say it was a long night day! LOL: 13 min AMRAP 95# 9 squat cleans 9 thrusters 9 Burpees I got 6+3 and OH My are… Read more »
Nice work getting through what you could today. Rest up tomorrow and get ready to hit it hard Monday!
A. HS walks done after the B1
1:00,1:00,1:15 30sec break btwn rds
Wow wow and wow!
B1. 28:55 so slow on Wall balls and ctb!!
B2. Skipped!!
Just feel slow today!!