A.
Three sets for times of:
Handstand Walk
Rest 60 seconds
40-49:
50′
50-59: 25′
60+: Nose-to-Wall Handstand Hold x 60 seconds
B.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
C.
For time:
10 Power Cleans
20 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatch
40 Wall Ball Shots
50 Calorie Row
40 Wall Ball Shots
30 Alternating Dumbbell Snatch
20 Strict Handstand Push-Ups
10 Power Cleans
40-49: 185/125 lbs; 75/55 lbs; 20/14 lbs to 10′ target
50-54:
155/105 lbs; 2″ riser for sHSPU; 65/45 lbs; 20/14 lbs to 10′ target
55-59: 155/105 lbs; 2″ riser for sHSPU; 55/35 lbs; 20/10 lbs to 9′ target
60+: 135/95 lbs; 4″ riser for sHSPU; 45/25 lbs; 20/10 lbs to 9′ target
Optional Session
20 Minute Tempo Run
< 6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
< 7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
< 8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)
A) DONE
B) DONE – only worked up to 315#
C) DONE – 20:16 – did full depth wall ball shots…. Starting to get to trying full depth movements on some wods
Day behind. Performed Sunday.
A. Skipped.
B. 115/135/155/175/185/195/205/210 (5# PR)
C. Subbed Wodapalooza Week 1 Wod 2 (21-15-9 DL/OHS/50 dubs) scaled to 155 DL and 105 FS and singles. Didn’t finish the “9” of round 1.
A. :53- 1:43- 1:35
B. previous pr 350, Hit 355-365-375 today
C. 21:48
Last couple weekends has been an online comp. last one yesterday, 25 thrusters @40% BW 20 cal row. 0-3 min 25 pu 20 cal row 3-6 min 25 hspu 20 cal row. 6-9 min 25 ttb 20 cal row. 9-12 min 50 dubs 20 cal row. 12-15 min Max bmu. 15-18 min Each round had to be done by 3,6,9 etc min mark but u can keep going . Managed 17 bmu. Went bit hard on row and lats were swole by time mu were done. Had extra minute too. But row made mu pretty hard Managed to get 7th… Read more »
Took Thursday and Friday off. So, Friday’s WOD today.
A. FS/PP/J #105. Still keeping the load lighter.
B. 12:35. Subbed GHD’s for T2B.
C. Done.
Then 10K run at 51:10.
Back Squat – built to 300# (15# pr).
Wod: did 50 cal on bike instead of row. Had to use a riser on second set of strict hspu. 24:58.
B. 150@5 175@3 205@1 230 245 255 275 PR!
A: done. headache throughout test of workout. grrr
B: 400# – wasn’t feeling it today
C: 23:13 – did 5 kipping hspu in each bunch of 20s. the rest RX
Have charity event in denver next weekend so wanted to feel some killing after the brutal strict. SHPU slowed me down by a few min.
Comp Class
Bear complex-up to #100 Today-#15 over when we did it this week.
14 min AMRAP
21-15-9
Dead Lifts #155
OHS scaled to #85
50 DU
229 Reps
Made it through 39 of the DU in the 9’s
Was aiming for 1 round-Finished just over the time cap we had so I got
A.
B. Back Squat – 120/145/165/185/200/210/stopped here (about 95%) – thought WOD might take longer than this and wanted to be finished before Saturday class started.
C. WOD – 31:07 (subbed push press @ 95 lb. for shspu’s. Wasn’t sure my wrist was up for them yet.)
Rowing WOD – intervals 10x10calorie row + 5 burpees on 2 minutes.
Nice job Barry! Didn’t tackle this one but seems it was a grinder!
Thanks Ed
A) Handstand walk, frustrating-after every third handstand attempt kept falling.. thats pretty
much how it went the rest of the way 🙁
B) B/S 150,175,205,230,245,255,275-5 lbs PR tried to do 280 but no way close … worth a
try!
C) 32:12 w/50 ( didnt have 55lbs and I tried with the KB but didnt think I can control it so I
stayed w/ the 50lbs eveything else Rx’d. hard work but love the challenge! 🙂
I think Im going to run tom… that wiped me out! 🙂 thanks Coach!!
hope everyone is helathy and happy!
Who hoo! 275 BS is awesome! One strong lady! way to go. 😉
Reverse order this morning.
C. 28:16 DB Snatch went really slow; the first round of 30 was slow but not to bad, the second round was done in sets of 4.
B. Hit 92%, failed at 96%.
A. This turned into HSW practice. Balance was feeling good but walking wasn’t going so well.
A. :42/:44/:51
B. 220//265/305/345/365/385/405PR/410PR
C. 23:17
Rev Hyper/Iron Scap/ Lite Snatch tech
Running later – Have a good weekend
Warmup
Bear complex
Bsq built to 260
Wod 24:04 used 20 ball and kipped the last 10 of SHSPU bc I basically was scared I wa gonna break my neck my shoulders were done used 55 db .
Spin later .
So section C says power clean 10 @ 185 for my age group. What percentage of Max is this based on or how would I appropriately scale to my ability? My max power clean is 230 but the WOD might get pretty long if I have to do singles on the power cleans?
Hey Todd, I’m constantly scaling workouts. So, I’m an expert. 🙂 For me, it’s always trial and error., not %. I test out a weight that I think I can get thru the WOD, not too easy, but not a weight where I think it would take me 2x the time of most others on the board. In the WOD above, I’d drop down to the 50-54 standard of 155# and see if that’s too easy. If it’s too easy, then add weight (10#). If you think you can get thru all 10 reps, all at one time (or you… Read more »
Thanks Rodney, that’s what I did scaled to 135lbs and finished the WOD in 19 min so I think that was bang on.
Handstand walks ✔️
A. Back squat 215#. PR by 10#
B. Ugh… 19:46. Power cleans 125 ? Db 40# ? Never really learned how to do these until today. Caps taught me and then I could do 55 but didn’t think it a good idea for the WOD
Running later
Congrats on that BS PR!!!!!!
Thanks! I was so happy. Getting stronger!!
Do you have this on film?
No I didn’t video but I will video some db snatches on Monday so you can see. ?
Back Squats with class 8×4 @ 300
FRAN: 2:40 rx fastest is 2:39 might have been faster if I was not in class setting, had to walk to pull-up rig..
Awesome Pete!! That is super fast!
Thanks, slowly working on the sprints. I’m still a slow starter!
A. Done as rx
B. 225, 265, 310, 350, 370, 390, 415 PR, 420 PR AGAIN, Attempt at 425?.. and a miss. another day and 425 will be mine.
C. Class
Great work Ted!!!!!!!! That is awesome! Do you have this on film?
No, and thats weird because I film all my PR attempts haha. I think I was just so excited that at 41 and 190# I was PRing something I never thought I would!
Ill film the 425…