Dynamic Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Mash the achilles cord/calf with a KB x 60 seconds per side
Banded Pass Thrus x 10 reps while at the bottom of the squat
Every minute on the minute for 6 minutes:
Min 1 – KB Windmill x 5 reps per side (light)
Min 2 – Single KB Deadlift x 10 reps (medium weight)
Min 3 – KB Goblet Squats x 5 reps with a 3 second hold at the bottom
Gymnastic Skills & Drills
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 40 seconds
Interval 2 – Back-To-Wall Split Handstand Hold x 40 seconds
Followed by. . .
35-54:
Every minute, on the minute, for 10 minutes:
Kipping Handstand Push-Ups x 6 reps
55+:
Take 10 minutes to work on kipping handstand push-ups by following some of the drills in this blog post.
Deadlift Progressions
Every 2 minutes, for 8 minutes, complete (4 sets):
Single Leg Posted Romanian Deadlift x 8 reps @ 3011 each leg
Same progression as last week but please increase the weight used.
EMOM Conditioning
35-49:
Every 10 minutes, for 30 minutes, complete:
Row 1000 Meters
Toes-to-Bar x 15 reps
Burpees over the Erg x 10 reps
Ring Muscle-Ups x 5 reps
Burpees over the Erg x 10 reps
Toes-to-Bar x 15 reps
50-54:
Every 10 minutes, for 30 minutes, complete:
Row 750 Meters
Toes-to-Bar x 15 reps
Burpees over the Erg x 10 reps
Ring Muscle-Ups x 3/1 reps
Burpees over the Erg x 10 reps
Toes-to-Bar x 15 reps
55+:
Every 10 minutes, for 30 minutes, complete:
Row 750 Meters
Toes-to-Bar x 12 reps
Burpees over the Erg x 8 reps
Ring Dips x 4 reps OR Stationary Dips x 6 reps
Burpees over the Erg x 8 reps
Toes-to-Bar x 12 reps
If you don’t have ring muscle-ups, then please substitute with one of the following progressions:
Ring Dips with Scaling Options
Stationary-Dips
Box Jump-Up to Full Support
If you don’t have toes-to-bar, then please substitute with one of the following progressions:
Knees to Chest or Elbows
Hanging Knee Raises
DMA / Warm Up done
HSPU
6/6/6/6/4/5/5/6/4
Deadlift @ 2x 16kg
Conditioning
1) 9:34
2) 9:24
3) 10:20 After 10 mins 10 T2B were left , eitherway I finished the WOD then in 10:20 min
Honestly , this was a struggle ?
DMAW done
Gymnastic skills completed. HSPU EMOM 6 reps and done after 25-30 sec. must speed these up a bit. Must be faster back down after the kip.
Deadlift progressions: last week 12 kg KB x 2, today 13 kg x 2 (attaches a 1 kg plate with a band). Still sore in my glutes from last week ?.
Conditioning:
1. 1:12 min remaining (Row 4:29, 2 jump to support)
2. 1:08 min remaining (Row 4:33, 2 jump to support)
3. 0:57 min remaining (Row 4:34, 2 jump to support)
??
Great job getting that done under the 10:00 mark!
A. Done
B. 20kg dumbbells
C. Survived?
– 7:47, UB T2B and MU, then 10/5 T2B
– 8:26, 10/5, 4/1 MU (missed UB), 5/5/5
– 9:03, 5/5/5, 3/2, 5/5/5
Excellent work!
Dmva done
Hspu 6 x round under 20 seconds
Gym drills were hard for me. Got to keep working.
Romanian done 35lbs
Emom
1st 8:28
2nd 9:07
3rd over 10. Almost 12minutes. Had to slow down.
Felt the amount of volume….
Solid work David!
Thanks Nichole
Kipping hspu x6 emom 10′
12″ 15″ every 6 reps
Deadlift
Done double kb 16 kg
Emom conditioning Every 10′ for 30′
1° 8′ 20″
2° 9′ 16″
3° 9′ 49
Well done on that conditioning piece and great job with your HSPU!
Finally back after competing in a few competitions this summer and taking the last 8 days off.
No hspu section—still have a sore neck from last competition
DL section—difficult, used very light KBs
Emom—did 50-54 section rep scheme, again challenging, last TTB on each round slow and very broken up. Last round of row also slower. Today just getting moving again 9 min/8:57/9:08
Yay welcome back!!! Take care of your neck!
DMA
HOLDS DONE
KHSPU EMOM = 6 FOR ALL 10 RDS…….FIRST 5 SETS UNDER 25s, LAST 5 UNDER 30s
QUESTION TO YOU COACH-
FOR THE METCON I MADE IT A 15 MIN TC BC I HAVE SINGLE RMU WHICH I USUALLY HAVE TO WAIT 30-45 seconds BEFORE TRYING ANOTHER. COMPLETED ALL 3 RDS RX WITH LONGER TC. GOING FOWARD SHOULD I SCALE AS I DID TODAY OR JUST DO WHAT I CAN IN THE GIVEN TIME CAP? THANKS!
DL DONE W 53LB KB
Great job with your HSPU!!
If you had the time then 15 minutes is okay because you got to work on volume for your RMU
Thank you! Yes I was thinking similarly as my RMU could always use some extra work.
mobility done
Gymnastic done ( split hold was tough )
EMOM –
completed 1st 10 min set with 17 seconds left, ended 2nd set after the 2nd set of burpees….could not get my 3rd MU on the 3rd set…rough WOD
Great job Kare!
DMAWU) done
Gymnasty) done
DLs) done w/ 50# KBs, late on last set (not ready w/ 40s rest 🙁 )
Condo) done, skipped 10 TTB rounds 2 & 3, did them after
Mobility completed
A1)Interval 1: Is there a sub for this as I am not able to perform this exercise. Perhaps added a second box for height? Instead I practiced 40 seconds of kicking up to a handstand and holding in place for as long as I could.
Interval 2: Completed
A2)The last three rounds of this got challenging.
B)Completed with 44# KB’s
C)7:39/7:28/8:13 The second round of T2B were difficult. Hands are little tender and my right elbow/forearm is a little sore after that one.
You can also do Nose to Wall HS Hold!
Great work with the conditioning piece!
Thank you Nichole. Today’s conditioning was challenging.
A day behind
A1. PC&J 125/130/135/140
A2. C&J 145/150/155/155
A3. Clean pull 175
Everything felt heavy today. On the struggle bus
B. Wod in 12:33. Finished first three in 7:53. Those step ups were awful after the AB. Still need to work on C2b volume
Hopefully tomorrow everything feels light. 🙂 Hope your work schedule has been good!
1. DMA done
2. Gymnastic done EMOM 6/6/6/6/6/5/3/5/5/4
3. Deadlift Progressions did with 24 kg KB
4. EMOM Conditioning it was too hard. I did only 2 round. My palms were burning and it was hard to breathe.
What portion of the emom was the toughest?
T2B
Rough combo of movements for me too – worn out core (and hands) made MUs require a lot of effort, then going back to burpees and TTB was exhausting.
I did not look forward to this. It was so hard but I did finish. It was ugly at the end
Warm up complete
I did not do elbow handstand. Still afraid of being upside down. But instead I did head to floor 4 reps each it got harder each time
20# dL progression dumbbells
Conditioning. I live in NC and I can tell how humid it is this morning that a storm is approaching
7:28 knees to armpits ring dips 8:38, 9:51 the last one was ugly
Looking forward to the rest day tomorrow
Oh that humidity is rough – way to still get it in! You did awesome today!
Gymnastic work done
A. 10 sets of 6 hspu
B. Deadlifts only 20kg back still funky
C. Got through 1 Rd back wasn’t happy
Time to rest for Friday
Oh no Tom – I want you to avoid any hip/hinge movement (this includes rowing) for the next 5 days!
I’ll have to see what happens for the last workout for WZA