Gymnastics Skills & Drills
Three sets, not for time, of:
Handstand Walk x 10-15 meters
Bar Muscle-Ups x 2-4 reps
Ring-Dips x 4-6 reps
60+:
Nose-to-Wall Handstand Hold x 60 seconds
Chest-to-Bar Pull-Ups x 4-6 reps
Stationary Dips x 4-6 reps
A.
Every minute, on the minute, complete:
Thruster x 1 rep
The weight increases every minute until you hit your heaviest Thruster for today. Weights are below:
Men start at 135 lbs and increase every minute by 10 lbs
Women start at 95 lbs and increase every minute by 10 lbs until 135 lbs, then increase in weight by 5 lbs every minute
B.
For time:
12 Deadlifts
40 Wall Ball Shots
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots
40-49: 315/225 lbs; 20 lbs to 10′ target, 14 lbs to 9′ target
50-54: 275/185 lbs; 20 lbs to 10′ target, 14 lbs to 9′ target
55-59: 225/155 lbs; 20 lbs to 9′ target, 10 lbs to 9′ target
60+: 185/135 lbs; 20 lbs to 9′ target, 10 lbs to 9′ target
GS&D done. Scaled HW to HH. 5 BMU’s. Seems to be my current limit.
A. From floor. Started at 95#. Thru 135#. 145f. Haven’t done a max thruster before.
B. 11:15 scaled DL to 185#.
Run later.
Did this Sunday.
150#
7:39 Rx
Comp Class + Partner WOD Class-
EMOM 5 S-pull-ups-5 SHSPU
10 min AMRAP
5 Cleans + 5 Front Squats 5 Jerks-70%
4+3
6 Min- #110
3’s-80% 3- #130
4 min
C&J 90% did 1 at 85% then 2 @ #140
Partner (3)
200 M run-
Max Thruster #65
Max Burpees
Good Training Day
Gymnastics done
A. Subbed Jerk 135 to 255 265 miss
B. 8:13, 275#, first time wall ball since tearing my meniscus 4 weeks ago
feeling better?
How is the knee feeling today?
Got to play with Pete and the boys. I do miss training with others, even if Pete continually kicks my ass!
Thrusters-225 from the ground. Missed 235
METCON- 6:48
good times, thanks for coming by..
Solid Corey!
Thanks Nichole!
Up to 215 missed 225 new PR for my
thruster thank you invictus.
Back squat
235,255,275, 285,295,315m,
Jerks with 2sec pause in dip and receiving position:
135,155,175,195,205,215
Nice work Tom! Congrats!
Thanks!
Worked RMU/Dip/hspu
Thruster finished at 245 5#pr missed 255
Metcon : 5:26 @315
Fun day with Cory, David , Ed boys play date as my girlfriend described it.
Nice work on that PR Pete!
A. Missed 215
B. 10:36 (315/used 25# wb – no 20# in garage)
I feel like a weakling, but that’s the point of doing this programming right? Scaled the gymnastics with nose to wall and C2B. Ring dips were with red band assist, which is better than I have done in the past.
A: scaled to start at 75#. PR’d with a 110# thruster.
B: 9:25 with 165# DL.
Awesome job with your PR Amy!! And great work with your ring dips – seeing improvement with a movement like that always feels good!
Thrusters..
225 ?
235 fail!
Then
9:08 on work out.. unbroken on DL @315
Gymnastic Skills Done: 15m, 4 Bar Muscle Ups, 6 Ring Dips.
A. Up to 105 kg (PR)
B. 7:52
Congratulations Bjorn!!
Is the thruster from the floor or a rack?
I would think floor.