A.
Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
day late.
A.) Done
B.) 45 cal every set on the rower. 11, 10, 10 HSPU with abmat. 10 pullups each round
New neighbor that is ex army just moved in up the street so we worked out with him as a welcome to the neighborhood sort of thing. He has a good sized truck tire connected to a harness so the 3 of us took 20 minute turns pulling the tire at a 3.5 mph pace while the other two carried 30lb rucks. Fun stuff.
Had to audible here. Coaching my 5yo’s soccer team so I was at the park. I was able to do A.
12 l-sit strict pull ups done 6/3/3
Got some good handstands in today
Did roll to chair pose
Subbed “desire” for B since I missed it earlier. 52
Had to do burpee bench jump overs with 2 benches back to back. Made it a point to jump all the way over since they were lower.
Bonus: Did a 60min yoga session at lunch with some coworkers which was nice.
Yesterday I did:
A1. In the Morning:
Deadlift up to 155 kg x4
Work was calling…
A2. In the eve:
3 Sets
1. Hamstring Curls x10-12 45/50/55 kg
2. Sandbag Hinging x 12 65kg + Hold 1 Min
3. Sideplank 60 Sec R/L
Rest 45 Sec between Sets
B. Amrap 10
30 KBS 24 kg
20 KB front racked KB Squats 16+16 kg
15 V-ups
3 +30 rds
A) pull-ups ended up max effort basically
Handstand worked against the wall
My tuck sits aren’t pretty but I did them.
B) row-60,62,63
HSPU scaled off of a 24” box 20,19,23
Pull-ups 13,12,9
It was a big mental day as I am not really good at the movements but kept pushing.
Luke
A. 4 per round. Did legless until hands were above 10′, then standard rope climb to 15′.
Freestanding work. Still find this tougher than walks. Headstand to handstand produced more balanced position than kicking up.
15 reps ea. round
B.
58, 21, 14
56, 20, 11
54, 16, 11
A1. short rope at our small box, so did legless starting seated on the ground – hit 4 both times
A2. 4 rounds of 20 sec, with a 180 turn
A3. core was burning but did 15
B. no rower so did AB
52-23-13/50-18-14/40-21-13 – legs were done on the 3rd round for the bike.
A1. 12 l pull-ups
A2. I held a handstand for at least 1 minute
A3. 15 each time. That was sneaky hard. It looked easy on the video!
B. I forgot to check cals each time.
819m, 823m, 792m
5 hspu 11 pike pushups all three sets
11 pull-ups each set
Solid work Mike!!
Yesterday’s
A. DL – 125, 155, 195, 215, 225.
These all felt pretty good and the cue of pushing your feet into the ground help me engage the backs of my legs better as opposed to my back.
B. 4 + 34. RX. If I had pushed a little harder and taken fewer and shorter breaks, I still probably wouldn’t have got 5 rounds. ?
KBS UB till last round. 20/10
WB – 12/8 all rounds.
TTB – UB first round 6/4 all other rounds.
C. Did BMU drills between DL sets and did max UB BPU. 18.
Solid numbers Janelle! Great B score
Strong and fast. Great work on the BMU too!
5k run: 24:11
Light/Moderate paced. I felt pretty beat up from this week so this was meant as an active recovery.
Move two of my clinics for time.. or playing beat the hurricane
Stay safe!
A1. Have a towel rolled up and taped closed like a rope draped over the pull-up bar and knees to chest 12 times as I held on to the towel. Rope climbs are much easier
A2. Upside down for about 1:30
A3. Scaled to 12 and that was tough
B. Row-1-56/2-59/3-60
Strict handstand push-ups off 48 inch box
1-21/2-25/3-36
Strict pull-ups-1-9/2-12/3-14
Yesterday’s A Deadlift – Based off 250# (which is a mistake..my 1 RM is 240) 125×10, 150×10, 190×8, 215×4, 215×4 ***was disappointed that I didn’t get 6 at 215 and then go up to 225 for 4…but after I logged on BTWB and realized I was off on my 1RM I should have done 120, 145, 180, 205, 215…so I’m pleased. B. AMRAP in 12 minn (Goal KBS and T2B UB, WB 10/10) – 4 Rounds + 50 reps 30 KBS @ 16kg – All UB (first 2 rounds American swings, last 3 Russian) 20 WB @ 14# – all… Read more »
Killin’ it Candy, nice work
A. Deadlift (OT3M)
10×225, 10×265, 8×335, 6×375, 2×405 (not even close to 4)
B. 2 sets of: Gymnastics (OT2M)
1. Rope Climbs: 4×9′ – legless, starting seated
2. Free Stand Handstand: 60 seconds max free
3. Hollow Hold: 45 seconds
… can only describe the first rep of tuck rock to tuck sit as agonizing – apparently I have made no progress in my tailbone pain (sad) – back to see physio
C. 1 round of:
3 min Row (cal): 60
2 min Strict HSPU: 21
1 min Strict Pull-ups: 10
that’s rough, Chris. Sorry to hear that the tailbone is still giving you problems. You’ve done a great job with creative subs around what you are still able to do, and I am sure you’ll keep at it. I’m wishing you a quick recovery – hopefully the experts can get you what you need pronto.
Nagging injuries are the worst.. glad to see you find mods that work… I know how that goes.
A. 3 climbs both rounds. Practiced keeping rope on outside of my legs to reduce rope burn on shin
Freestanding handstand holds: got a couple 10 second holds but mostly just touching wall a little bit
Those rocks to tuck sit were rough…got 15 decent ones on Rd 1 but Rd 2 was sloppy
B. Airdyne cals: 67, 67, 49
Shspu: 14, 10, 12
Sounds: 18, 20, 19
Nice job on B.
Crushed it Nathan!!
Yesterday: A) OT2M x 5: 3 Hang Squat Cleans + 1 Split Jerk. In kgs: 65, 70, 75, 77.5, 80. B) EMOM 8′: 2 Deadlifts. In kgs: 135, 140, 145, 150, 155, 160, 162.5, 165. C) AMRAP 18′: 15 cal row 15 wallballs 12 kgs 12 alt DB snatch 27 kgs 9 T2B 3 rounds + 42 reps The key here was finding a sustainable pace for the entire wod, I planned to keep my splits in the 44″ secs on the row and then 3 sets 5/5/5, 4/4/4 and 3/3/3. My focus was on fast but smart splits on… Read more »
I tried to have an internal conversation with myself while doing WB’s…once…she bitch slapped me in the face and told me to STFU and pay attention! Great work Jorge…I did see your video of the HSC + jerk and they looked really nice!
A. Modified to OT2M for 18 (3 sets)
1- HS walk (15ft +180 turn +15ft)
2- 5 ring MUs from seated
3- tuck rock to sit
B. Row – 63/60/60 cals
SHSPU – 21/22/22
Strict PU – 15/14/12
Good one, row was awful after yesterday’s deadlifts. Really happy to have shoulder strength and stability back after a year of recovery and repair!
Shoulder strength is officially back! Well done
Thanks, it’s more of a pivot in place, happy to be moving in a positive direction on something this year
NICE!!!! Well done.
That’s a really strong day. Great job.
Thanks Chris, I was due one for the week
Super impressive numbers!! Glad to hear about your shoulders
Thanks! Finally a WOD I could do well at.
Good morning, everybody…had to recover a bit today, so did the following and called it a day…
For time:
10 cal AB (did 15 accidentally on rnd 1)
15 cal row
200m run
14:43 rx; at local gym. needed to take a break on the body. still stiff from Tuesday, and yesterday didn’t help.
I like that aerobic work! Maybe I’ll do that today 🙂
Wasn’t trying to set any speed records, just get some work in
A.
1) 4 legless rope climbs to 12ft.
2) hand stand practice with wall and jump box for chest support
3) rock things
B
1) 3 min max row for cal (48, 50, 47)
2) 2 min SHSPU ( 6s+6kipping , 5s+10 kipping, 2s+10kipping)
3) 1 min strict pull ups ( 15, 15, 13)
Good upside down practice for me. Def a goal to get some sort of free standing handstand in my life!
Nice J! Keep working on those handstands. It’s one of those things that only gets better with practice.
Solid day J
Warmup: Quick warmup today…. 20 Mountain climbers + 20 Elbow jacks + 20 Shoulder taps + 10 Donkey kicks + 20 Hollow rocks + 10 Arch rocks Accumulate 2 mins in a hollow body plank hold Part A: Rope climbs: If you have a rope and are still attempting rope climbs, work on the J-hook footwork sitting on a box so that you can get your feet set. Then extend/stand up. Sit back down and regrip the feet. Then take the box away, try and jump 1 foot off the ground and set your feet. Come back down. Do that… Read more »