Workout of the Day
A.
40-54
Three sets of:
Legless Rope Climb x 1-2 ascents
Strict Handstand Push Ups x 6-8 reps @ 4″/2″ deficit
Strict Toes to Bar x 5 reps @ 3111
55-59
Three sets of:
Legless Rope Climb x 1 ascent
Strict Handstand Push Ups x 6-8 reps
Strict Toes to Bar x 5 reps @ 3111
60+
Three sets of:
Rope Climb x 2 ascents
Strict Handstand Push Ups to 2″ riser x 6-8 reps
Strict Toes to Bar x 5 reps @ 3111
B.
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Rest 4 minutes and then . . .
Complete as many rounds and reps as possible in 12 minutes of:
Run 400 meters
25 Kettlebell Swings
40-54
20 lbs to 10′ target; 14 lbs to 9′ target; 32/24 kg
55+
20 lbs to 9′ target; 10 lbs to 9′ target; 24/16 kg
A. 2 rope climbs, 3 unbroken SHSPU, 5 T2B each set.
B1. 240 Had time for a MU or two but slipped off rings, by the time I got some chalk it was to late. Up side is this is a PR, down side is I still have not got a MU in this workout – frustrating. I’m still very slow with Karen (9+ min) but double unders are much better when fatigued now.
B2. 2 rounds in 8:00 with Russian swings. No energy for another round.
B. 10:43 150 WB 8:16pr plus 90 DU. No MU
then, 2 rounds plus 300M run 53# KB
Oct 9th (would not let me add to Oct 9th)
A. 95/105/115/125/135/145/155/165/170F/170
B. 85
C. Skipped to do WOD, limited time
D. 5:21/5:25/5:28/5:32 sub push up for PU
Sorry for late post, went to watch Cascade Classic in Seattle. Congratulations to all the Invictus athletes! They did awesome!!!
A: Done: 1 legless rope climb, 6 SHSPUs on 45# bumper plates/
B1: 246 (PR 4th time to do this WOD)
*7:40 Karen PR.
* Dubs in 3×30.
* Singles on the MUs could not string any together.
Killed it on the 4 minutes rest
B2: RX 3 rounds exactly.
No pop on the run but the KBs were easier than expected
A. Done w/4 strict HSPU, 1 leg less rope climb, 4 t2b
B1. Got 3 MU’s (7:05 wall balls; 9:05 du done; rested a full minute then 3 MUs)
B2. 4 full rounds in 12:04 w Russian swings
I did a light day of training because tomorrow I will be doing part of today and the Wodapalooza chipper .
rowed 2400 meters 50 wall balls and then working on cleans
I do have something exciting to report. I got a 140 #squat clean today. I have been chasing that for 3+ months. My technique is finally getting better. Thanks Nichole all the drill work is paying off. Especially those cleans where we shrug and get under the bar with not hip drive. I forget what they are called. 🙂
Congrats Tracy on your 140# Squat Clean!!!
A. did 3 sets 2 regular rope climbs-poly rope way to slick
B. 19 Dubs; WBs terrible today, think I was a bit under the weather…rowed instead of ran/did Russian KBS-got 2+500M row
*did 100 Dubs after/also finished R2 of the 25 KBS
A. 2 legless; 8 strict deficit; 5 strict at 3111
B. 256 reps and then 4 rounds even (Russian Swings)
Notes: Finished wallballs at 6:20, dubs at 8:08, 16 muscle ups (3/3/3/3/2/1/1).
All kettlebell swings unbroken
A. Done
B. 244, then 2 rounds+run+17kb
Farmer’s carry/plate carry
A. Skipped
B. 4 muscle ups. Did DUs like a 1 armed 3 year old…
Then 2 rds +200m. Was more of a 400m waddle…
Rest day tomorrow. At least until the chores come due.
M and a done,
A did 1 climb each round with 6hspu and ttb
B did the WB in 8:30 which is fast for me. Had 2 min to do MU and got 8 failed on 9th attempt.
Skipped b2 as was buggered . Did some pistol practise instead
A. Done
B. 255 reps then 3+17
A. Done (Did kipping HSPU, left shoulder is pretty wrecked) B. 5 mu on first part, and through 3 400 meter runs on the second. This is the 4 th time I have done the Wallball, DU, MU wod. I was about a month into this crossfit thing in 2012 when I did this one in the open. I barely got to the DU then. I have done the wall balls faster (6:30 ish), but was so wrecked that the DU took me 4 min. Today I did the wallballs in 8 min, the DU unders in 2 min. Took… Read more »
A. 2 legless rope climbs, 8 HSPU at 4″ deficit(kipped), 5T2B
B. 252 (got to the MU at 8:12)
C. 3 Rnds + 400
Post-Rev Hyper, GHD SU and Yoke Carries
A. done, skipped HSPU (neck a little tight)
B. Celebrated one of our coaches and his recovery from an accident one year ago. He’s worked hard to recover and get back to his fitness level!
Partner wod:
100 wall balls, 80 box jumps, 60 burpees, 40 pull ups, 20 muscle ups (I did 5).
rest 4 minutes then:
90 double unders
rest 4 minutes then:
12 min AMRAP
Airdyne 2 minutes, 25 KBS @ 53#
3+1 2:00 AD
Great training day, ready to rest! 🙂
If someone has time I need a recommendation on Assault Bike in a workout. I’ve never used one in a work out. At the Helsinki showdown and the 4th event is : All the way through its a 2x40kg sand bag farmers carry to each station then all the way back to the start at the end. It’s 50 cal bike, 50 S2 Oh w/ 60kg fat bar, 50t2b, 50 Alt dumbbell snatches 30kg, 50 box jump overs 24″than take the 80kg bags back to start line. Any advice on the bike or the whole work out for that matter… Read more »
A. Completed. Two climbs, 6 deficits
B. 1 muscle up. Felt like I was learning how to do double unders again. So awkward after Karen and kept breaking every 15-20 reps. Thought I was going to have decent time after the wall balls to do 5-7 muscle ups, but barely had time for one because of how long DUs ended up taking.
Was in the middle of 4th run on the second part when I hit 12min.
Wow you went for it! Good for you! It looks intimidating on paper and I am sure it is… but sometimes we just put our head down and go!
We must have done something to upset Nicole 🙂
One does not simply run 400Ms after Karen….
I waddled. If i were a horse I’d be heading to the glue factory.
LOL! Nor did I think one could do DUBS after my namesake…felt like I was slogging through MUD.