Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
(For assistance, use a spotter to hold onto your calves and allow your legs to lean into their hands. Goal is to get inverted and walk, assistance or no assistance)
Strict Chest-to-Bar Pull-Ups x 4-8 reps @ 2011
L-Sit Hold on Rings x 30-45 seconds
(accumulate the time if unable to hold for the entire duration)
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Hold the receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
C.
Four sets of:
Jerk Dips
x 3 reps @ 100-105%
Rest as needed
Be sure to breathe between reps! If you feel like you aren’t getting enough air, dump the barbell.
D.
MEN & WOMEN 40-49
Three rounds for time of:
5/3 Bar Muscle-Ups
10 Strict Handstand Push-Ups*
15 Push Press (135/95 lbs)
MEN & WOMEN 50-59
Three rounds for time of:
5/3 Bar Muscle-Ups
10 Strict Handstand Push-Ups* with 2-inch Riser/Abmat
15 Push Press (115/83 lbs)
MEN & WOMEN 60+
Three rounds for time of:
10/6 Chest to Bar Pull Ups
10 Strict Handstand Push-Ups* with 4-inch Riser/Abmat
15 Push Press (95/65 lbs)
*If you cannot yet perform strict handstand push-ups, perform L-Seated Heavy Dumbbell Presses. The DBs should be heavy enough that you are forced to break the 10 reps.
A. Done (L-sits suck)
B. 135,170,195,205,210,215,220,225F No legs after Karen yesterday
C. 245
D. 9:23 First round unbroken, second and third broke up HSPU and Push presses but kept muscle ups unbroken
A. Handstand hold/walks are getting better.
C2Bx8 each set
L-sits felt better holding from the rings, but still not great at these
B. 145/175/195/215/215/225/225/235(ties my PR)
C. done, good movement to practice
D. (40-49) 9:29Rx the push press got difficult after round 1, broke up round 2 5/4/3/3. last round 4/4/3/2/2
A. HS walks done in 1m increments but feeling a lot more comfortable on my hands.
C2B 5/6/5
L sits 3x (2×15)
B. 60/70/80/90/95/95/100F/100 (PR pre injury was 110kg so happy with this)
C. 100/105/110/115
D. During injury I’ve lost BMU! Spent a good amount of time on technique without success.
Same as everyone else shoulders were smoked and should have scaled possibly.
2 rnds in 12:35 BMU attempts x5, SHSPU, scaled second push press rnd to 50kg
A. did wall runs (30) instead of HS walks, chest doesn’t get quite to the bar on my strict C2B pull-ups but I focused on really extending the pull at the top. L-sits all 30sec.
B. 135/155/180/200/200/205/205/205#
C. All at 235#
D. 16:14 with box bar MU. First round went 5+5 on the HSPU, second round 3+3+2+2, third round a couple of doubles and a bunch of singles. This is where I spent all my time. First round was 5min.
Today was the type of day I like to call character building. : ) Tough day.
A. Walks 10mx3: beautiful stands, but zero lean. Had someone assist.
C2B: 5/5/5
Lsit holds: 30 sec.
B. 115/135/150/170/170/175/175/175 couldn’t go past 92% because the lifts were questionable. The jerk is my lift so this was slightly frustrating.
C. Jerk dips @ 200#
D. JUST WHOA here: 8:59. MU easy. 25# seated DB press. (I have only a few SHSPU w/no mat so went for the press. PP @95 broke a lot.
Sorry for so many words. Tough day, but always fun!
A. 3 Sets: ~30 ft unbroken hand stand walk (getting easier), 6 SC2B (felt ok but not strong), 30 sec accumulated L-Sit (not getting easier here)
B. Worked up to 90% and stayed, mid back was not feeling right. Form felt good.
C. Done. Didn’t feel anything special with these so probably not doing them correct.
D. (40-49) 12:58 Bar MU unbroken, SHSPU broken each round, scaled weight to 95 lbs to not aggravate my back anymore than it is.
A. I did lateral HS walks along the wall approx. 10 ft total in place of attempting to do HS walks away from the wall; no spotter. This was a challenge going sideways! Did strict C2B but no tempo since this is a weakness; 3/3/3. L-sits on rings for first time; held for 30 set but thighs at parallel. B. off 190= 115/135/155/175/185/175/175/185 C. 205/215/215/215 D. Like everybody else, shoulders were smoked. I had lots of modifications: 5 belly button to bar “PU” and 5 ring dips, L-sit DB strict press (35#) and 135## PP. Was gassed, my fueling was… Read more »
A.) Walked 3-5 steps to wall X3
CTBPU 6/ round
Lsit 35 sec/ round
B.) 66,77,88,99,99,105,105,110
C.)Done at 120#
D.)6 CTB, 1st & 2nd rounds HSPU w/ 1 abmat, 3rd round w/2 abmat, 75#
14:40
First round of HSPU I did unbroken, the second round I spent a lot of time resting to get one at a time, and the third round after doing the same, I added another abmat.
A. Complete (HS walks feeling so much better) CTB5/round, Lsit 30 sec
B. off 280= 170×3,195×2,225×2,250×1,255×1,255×1,255×1,260×1
C. Stayed with 260 < it felt like a house
D. Holy Shoulders,
21:19 first ever wod with bar muscle ups so i prob took to much time thinking I would burn out 😉 first round hspu were strong but not so strong last two rounds not exactly happy with this time but reset tomorrow to go again.
A. Done
B. 140/165/185/215/215/215/215/215
C. 4 sets of 3 at 245
D. MU and Push Press went well.. strict hspu not so much
A. HSW accumulated 10 meters each round had a few 6 foot runs 🙂
4 ctbpu, not sure I really held tempo here
30 sec ring holds..15 sec x2 each round
B. 80/95/110/120/130/140/150f/150 felt great today!
C. 150/160/160
D. 10:19…happy goat wod! Jumping bar MU, barely 1 abmat, and pp were just brutal today…8/7 5/3/2/5 5/5/5
Suggestions on doing bar muscle ups: what progression do you recommend for these? Jumping, gradually decreasing height of box or bands?
Hey Karen, I’m in the same boat. I’ve done all the above and feel like I’ve gotten stronger and more able to feel the movement if I have a spotter to help. Bands just don’t translate, and the jumping is good for the dip, but you never work the kip at the bottom, which is vital. I use jumping if no spotter available or pullups/dips. I’m getting really close:)
A. HS walk attempts (maybe 2-3 ft); Strict PU instead; L-sit on rings (first time using rings!)
B. 78/88/98/108/113/113/113/118 felt good!
C. no time 🙁
D. 10:13. Decided to scale to 65# for PP (which is not one of my better lifts), scaled to C2B/dips, and had to use abmat and kip HSPU. Wow. My shoulder was gone.
A. 2 HS walks over 40ft, this was the best part of my day:) 5C2B, 30 seconds L-sit, much harder on the rings.
B. 85/100/115/125/130/135(f)/125/130(f)/125 Just couldn’t get it together on these. Really needed to do C, my leg drive is horrible!
C. No time for this, running late to do D before class
D. Oh boy, I want a do over! 16:58 with scaled BMU, 3C2B/3 dips per. HSPU ended up being singles. Broke up the PP into 5/5/5. Shoulders cooked, had nothing to give here. Praying for leg day tomorrow:)
Ha! The HS walks were the best part of my day too. Also helped that my spotter was a hottie.
LOL, that is some good motivation:)
Great work on that HS Walk!
Thanks Nichole, the HS walking is really coming back.
A: HSWalks – Did 3 x Sets (5-6 steps) twds wall unassisted (no one around) each set / C2B – Did 3 x Doubles on tempo (6 total reps each set) / Ring L-Sit Holds – Did 3 x 10 Sec Holds, mostly with bent knees. B: 105(3) / 125(2) / 140(2) / 155(1)/ 155(1) / 155(1) / 155(1) / 155(1)* Last rep felt best C: 185(3) / 195(3) / 195(3) / 205(3) D: DNF. Uh oh. I went into today feeling like crap. I had a list as long as my arm full of excuses (my knee. my back.… Read more »
Get some good rest tonight and hit it hard tomorrow! 🙂
Rest up Sarah! You did great on the Jerks:)
M/55
A) done
B)135,155,175,195,200,205,210,215 still dealing with left shoulder issue.
C)235
D)9:31
A. Done. B. 150, 175, 200, 225, 235, 240, 245F, 245F. I was getting under the bar fast, just a little hesitant on the lockout. C. 250 D. 12:50. The good: I did all bar MU for the first time in a WOD. I went unbroken on my first two sets of sHSPU. The bad: I took way to long between MU on the first round thinking they’d really gas me. I had a brain cramp and only did 10 PP each round. Doh! This was my third day on since I do Saturday’s work on Sundays. Definitely feeling it,… Read more »
Great learning curve Greg! Happy to see you hit all your BMU!
A) Done
B) 145/170/195/220/220/220/235/235
C) 275 but WOD bar didn’t whip at all. Next time I’ll use a really good bar so I can feel what “whip” feels like.
D) 40-49: RX 12:50. I’m so exhausted today that I’m just happy I got through this one. My goal was to just get my reps in. Did all BMU’s unbroken then first set of HSPU unbroken. But the HSPU went away quickly in rounds 2 and 3. But I’m happy I finished, I almost skipped it.
Impressive time nice work!!
thanks a lot John!
A. HS Walks 3x40ft. (Length of gym)
L- sit 35,35,30
Ctb 3×8
B. Done off 230 (made 220, failed at 225)
C. Hope to do later
D. 50-59 8:55 done without Riser(considered using riser but my workout partner asked me if I I also needed to take some Geritol before beginning)
A. HS Walks assisted, 4 CTB, :30 L-sit each set
B. 75,88,100,110,110,110,115,115
C.130# one of my coaches held a PVC pipe in front of me knees to make sure I controlled the dip depth…challenging but went well
D. And this is where things fell apart!! 23:37…slow but sure and lots of scaling
BMU assisted
SHSPU 1st Round Rx’d, 1 abmat after!
85# (tried 95#, but it just wasn’t going up today! wanted to hold to push presses and not jerk)
A. Done
B. up to 82,5. Did C&J because was working at workplace gym and there aren’t possible to take bar from rack.
C. skipped because lack of time
D. Bar MUs scaled to strict 6c2b/round. Did strict HSPUs and push press as Rx. Presses were very hard after c&j and hspu’s. Time 10:15