Workout of the Day
Dynamic Mobility and Activation
Every 2 minutes, for 12 minutes, complete:
Interval 1 – Shoulder Opener Part
2 x 30 seconds* + Wrist stretch x 20 seconds (https://www.youtube.com/edit?o=U&video_id=e6k4zVG2p2M)
Interval 2 – Crossover Symmetry Victory x 10 reps
*If you don’t have a partner then do this stretch.
A.
Every minute, on the minute, for 5 minutes, complete:
Jerk Balance x 2 reps
Immediately followed by . . .
Every 2 minutes, for 10 minutes, complete (5 sets):
Jerk from behind the neck x 2 rep @ 75-80%*
*Ideally do this from blocks
B.
Deadlift:
Take 15 Minutes to build to a weight that is heavy, but moves fast with no sticking/grinding points.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 2011
*Build up in weight (sets 3-5 should be challenging)
C.
40-49
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (135/95 lbs)
20 Pull Ups
20 Burpees
50-59
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (95/65 lbs)
20 Pull Ups
20 Burpees
60+
“Lite Sage”
As many rounds and reps as possible in 20 minutes:
10 Thrusters (95/65 lbs)
10 Pull Ups
10 Burpees
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A: JB 70-75-80-85-90kg
BN SPJ 100-110-115-120-130kg no blocks
B: DL 170-180-190-200-180kg started to slow down on the second rep at 200kg so went back to 180
C: Sage (40-44) 3 + 32 considering I hate thrusters I found this one a great challenge
A. jerk balance done at 95#, then jerk worked up to 195#
B. DL up to 265# then x3 at tempo
C. skipped today
Mobiiity Done
A: Jerk Balance with 75# behind the neck w. 165#
B: buit to 365# then 3s at 335#
C: Skipped doing a comp on Saturday with the same movements http://code3athletics.com/triplethreat/ (in the StubHub center)
A – 135-155; BTN Jerks to 225
B – 375; then 315-355. Felt strong, form was great. Prob could have done more. Last cycle of posterior chain work paying huge dividends.
C – 3 rounds @135. Oof. Here is the list of things I liked about this WOD: ….
Did this workout on 11/5. Mobility done – spent more time on these than I would normally. Never tried the Victory reps before. Felt good! A1. 75, 95, 95, 105, 110 (only tried these once before) A2. 120, 120, 125, 130, 130 (felt better as they got heavier) B1. 280 B2. 187, 200, 200, 200, 215 C. Was following Invictus Competition since mid-April. Ended up doing ‘Light-Sage last week. Actually split it up into 10’s then. Ended up with 6 Rounds + 21. Decided not to redo because it was so recent and hands a little spicy from doing a… Read more »
Did this workout on 11/5 as I was traveling and unable to workout on 11/4. Mobility done A1. 93,98, 103,108, 113 (sloppy on first rep) A2. 113, 118, 118, 123, 128 (last rep press out) I have never done jerk balances or jerked from blocks and I had a blast doing this. B1. 243 B2. 223, 223, 225, 230,230 C. Confession – I have been dreading this wod for 2 days since I read it yesterday morning. I hate thrusters to the point where I think they literally give me anxiety just thinking about doing them. Regardless of the weight,… Read more »
Mobility: Done
A1. 155#
A2. 205#, 205#, 225#, 245#, 255# (Didn’t have access to blocks)
B. All sets at 365#
C. 3 Rounds @ 135#, Burpees to 6″ target. This was brutal!
M/A done
A. 85, 85, 85, 95, 95 then 115, 125, 125, 125, 125
B. 225, 225, 230, 235, 240
C. 3+6
A: complete, @ 225
Complete, @215
B: complete @ 405
Complete @375
C: Rx, 3+20 pull ups
Mob done
A. 85/95/105/115/125 then 135/135/145/155 x1 155f
B. 225/245/265/275/285 (dang, missed the tempo!)
C. 3+32 PU were slow. Loved the grind!
Mobility Done
A1. 75# – Jerk Balance (First time doing this – careful with the knee)
A2. 85# – did behind the neck Push Press – knee not stable to do jerks yet.
B1. 165# – DL
B2. 135# x 1 set, 145# x 4 sets
C. “Sage” – 4 + 20 Thrusters + 1 pull-up (used 35# bar for Thrusters and no bending past 90 degrees). Working on putting equal weight on both legs.
M&A done
A.135 on jerk balance,185,190,195,200×2 on jerks
B. Started to heavy @335, then backed down for 2×3@315&2×3@320
C. 3 rds
You did great today Jay! Thanks for sharing in that crazy workout! We did it!
Mobility & Activation done
A. @99#
B. 187#/198#/209#/209#/209
C. Did a general conditioning session at my box as still have a bit of fatigue from competition but will try this over the weekend.
Mob&Act done
A. 95# and 205#
B. Up to 350# then 3 reps at 350/350/365/365/380
C. 3+9@135. Yea thrusters get your attention
MOB done
A1. 105-125-135-135-135
A2. 160-160-170-175-175
B1. 175-215-245-275-295-315-335#
B2. 215-245-265-285-305#
C. 4+13 reps….well, wasn’t that fun!
Awesome work Cheryl, that is a solid score!
Thanks Nichole! Knee still not 100% but itÊ»s WAY Better! 🙂 Been doing the Kelly Starrett “Goodnight Knee Pain” mobility
A. 135# then up to #235
B. up to 315 on the tempo piece
C. 3 +44
Dynamic Mobility done
A. 80# really worked on my footwork.
– 120# from the blocks… first time I have ever used the blocks.
B. built to 260
B. 210 / 220/ 230 for sets 3, 4, 5
C. 4 +0 RX I wanted so much to get one thruster in but I finished that last burpee right as the clock stopped! WOW that was rough! but I was so pleased that I could do 95# thrusters!
Great work Tracy!!!!!!!
52 y.o.
A. 95,115,135
A. 2 195
B. 375 (which was sticky and grindy)
B.2. Did 5 reps by mistake 275,275,295,315,325
C. 4 rounds +2 thrusters
A1. upto 135
A2. 225
B. did deads in wod yesterday
C. 4 + 10 rx
Solid score Jamie!
That’s impressive Jamie!
Mobility done
A1. 85, 85, 95, 95, 95
A2. 120# across – did 1 rep every minute for ten minutes because I wasn’t comfortable bringing it down and don’t have jerk blocks
B1. 240#
B2. 225# across
C. 3+10 @95#
Great work Mary Kay!