Dynamic Mobility & Activation
Band-Assisted Upper Anterior Chain Opener x 2 minutes
Followed by …
Every minute, on the minute, for 12 minutes:
Minute 1: Hamstring Pulse x 10-12 reps per side
Minute 2: Banded Hip Bridges
x 20 reps (fast)
Minute 3: Banded Clam Shells x 10 reps per side
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
Every minute, on the minute, for 12 minutes:
Minute 1: Peek-a-Boo Swings x 5-6 reps
Minute 2: Muscle-Up x 2-3 reps (60+ female: Banded Muscle-Ups x 2-3 reps)
Minute 3: Nose-to-Wall Handstand Hold x 30 seconds
One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups
x 10 reps
B.
Four sets of:
Front Rack Alternating Reverse Lunges x 12 reps @ 2011
Rest 90 seconds
Cross-Over Symmetry Reverse Flys x 8-10 reps
Rest 90 seconds
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 8 Chest-to-Bar Pull-Ups
Minute 2 – 6 Burpee Box Jump-Overs + 6 Strict Handstand Push-Ups
Minute 3 – 10 Thrusters
40-49: 75/55 lbs
50-59: 65/45 lbs; Strict Handstand Push-Ups to 2″ riser
60+: 10 Chin-over-the-Bar Pull-Ups; 55/35 lbs; Strict Handstand Push-Ups to 4″ riser
DMA Done
A: Done, MUs went better than expected. Tried that pop swing. I have been building back up to them I was afraid they had left met.
Handstand was solid.
B.
Reverse lunges 115/135/135/135# (started with 115 because that is what @cheryl_brost:disqus posted
Crossover with red and purple bands
C: Had a choice between no WOD or class WOD…
3 rounds of 10 HSPUS, 20 Hang cleans, 3 rope climbs
DMA done.
Scaled reps.
A. Hit 12 MU’s (2 per round) in singles.
B. Used the 75# noted for Reverse Lunges (40-49) and for the Thrusters in part C.
C. Scaled all to 6 reps for everything.
My apologies, but Sunday thru Wednesday for me this week and my body is beat.
A. Done, felt smooth
B. Did FS 185-265
C. EMOM (did 40s nums) all unbroken, easiest invictus emom i ever recall (step overs)
Mobility & activation done A. Ring MU reverse pull done A1. Done A2. Done B. Done C. 24 min EMOM (scaled to 5C2B, 3 burpee box jump over 24″, 3 SHSPU 2″ riser, 6 thrusters at 65lbs Nichole, Followed your advice and scaled the reps to the above. Finished the 24 min without redlining. SHSPU a little spicy on the last round but all things considered finished each movement with rest time and felt good all the way through. Looking back, could have added one more rep to each movement and push a little harder. I’ll start to increase reps… Read more »
Absolutely Ed – that is great to hear!! And that is the goal of these EMOMs, to build confidence!
Mobility done. A – MUs sets of 3. These were fine although my grip with my left hand is starting to get off, making the catch harder than it needs to be. Difficult to describe. B – Done. Lunges @135. Symmetry already done as I do the Crossover program every day for warmup. C – Done. This was a good battle. I started burning out on the sHSPUs at round 6. So at that point I basically went until about :42-:45 to leave some room for the thrusters. Got 5 sHSPUs in rd 6, and 4 in the last two… Read more »
New Box!
Got out of work late-did their programming + accessory
Bulgarian squats-Sets of 12 #35/55/55
Banded Back extensions 3 sets of 30
L-sits worked up to 2 min
1 rep Max Clean-worked to #140
10 min wallballs every time you broke 3 wall walks-73
My arms are so sore…Looking forward to rest day!
Part C only: no sHSPU, just burpee box jump. No way I could be upside down with stuffed up head, but also could not do both in only a minute! First conditioning for awhile and it was a challenge
Coach Nicole:
I did yesterdays wod…I will hope to be able to do todays tom! Im very sick. Please check out my entry and let me know if I need to work on one thing over the other! 🙂 thanks for all you r help!
stay strong everyone!!!
Get better soon Lise!
Thanks Coach Nicole.. you guys are doing a great job! So happy with this programming!!!! Hope your well?!!
Mob done
A. MU felt good. EMOM complete
B. Done (135 for lunges)
C. Yea. Completed. First few rnds Ok then the BBJO/HSPU’s became a battle of wills. :).
Unable to work out yesterday, so I did Tuesday’s workout today and will do today’s tomorrow. Mobility work – done A. Front squats + Jerk – 125 – 125 – 130 – 130 – 135 – 135 B. Muscle Cleans – 2 @ each of the following 65 – 75 – 95 – 105 – 115 H. H. Clean + H. Clean + Clean – 120 – 130 – 140 – 150 Halting Cleans – done at 165 lb. C. Overhead Press – using KBs – 35 – 44 – 62 – 70# Single Arm Push Press – 53 lb.,… Read more »
Mobility/activation done
A. Done; 3 mu
B. Done; 115# reverse lunges
C. Done; all unbroken until the very last hspu ?. Left rear shoulder wasn’t happy today.
C2Bs: 10-12 secs
Bbxjo + strict hspu: 28-32 secs
Thrusters: 22-24 secs
So fast on the BBJ + SHspu that’s a really battle
Thanks Pete! It sure was! Al was breathing down my neck every round…he can do all 6 hspu in the time I only do 3!
Just did the 4×12 alt lunges all UB
135,135,145,155 wasn’t sure how this would feel last time we did the rower and oh lunges at 155 strained my right abductor and still bothers me with heavy lunges.
Tomorrow have the alt. Emom of gymnastic skills and airdyne. Time to eat bathe and go to bed.
Please rest that adductor Tom!
Yeah the first couple of sets I could feel tension but on the last 2 sets nothing. Thanks Nichole
Yeah no worries felt fine during last set. Thanks
Metcon:
9-11 sec for c2b
22 BBJ +23 sec SHSPU (brutal)
16-24 Thruster
5×3 MU 20min after Metcon
Great Sweat!
I agree the bbjo+ shspu sucked!
C. Did at lunch so only had time for 1 thing so I picked C.
Done as Rx but only managed 6/8rds did 3rds and broke 1 rd then 3 more rds and then broke. This was nasty
Headed home to do the lunges. Will do the gymnastic skills tomorrow.
Mobility done
A. Done (MUX2/2/3/3)
B. Done
C. Good lord that was rough. Will be curious to see what everyone else thought of that, but it about killed me. Got all rounds of C2B, BBJO and thrusters, but had to cut reps of the strict HSPU.
DMA done
A1: done A2: done but only 1 MU until last set then got 2 A3: done
B: done 95#
C: done, but after first set reduced BBJO to 4
Mobility completed
A1)Completed
A2)Completed with x5 peek-a-boo and x3 mu
A3)Completed
B)Completed with 135# FRRL
C)Completed but I did not do it correctly. I asked my wife to read of the conditioning and she forgot the x6 shspu in minute 2 so I only did x6 bbjo.
Minute 1 completed between :15-:18
Minute 2 completed between :20-:22
Minute 3 completed between :25-:28
you missed the best part!!!
Agreed. I’m not sure how long I could have lasted on the shspu.