A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds
B. Bryan (30 sec dumbbell row, 35#, vs. row; 30 sec squats vs. bike) – row: 24, 24, 24, 25, 25; DUs: 35, 40, 32, 34, 35; squats: 23, 24, 24, 24, 25.
A. Didn’t have much time so included some CTB and HSW ect in my warm up.
B.
Row – 10, 10, 10, 10, 10
DU – 47, 50, 52, 55, 55
AB – 8, 8, 8, 8, 7 (rolling over to 8 one second later)
A little bit more HS hold practice after then ran out the door.
A.) pullups. 20, 25, 30 lb db
B.) rowed maybe 160m each round. 35 DUs each round, and didnt track bike
Done A with 25# and 8 wall walk
B no count did SDHP 45, DU, burpee
A. E2M x18 min (3 sets ea)
1. Strict chest 2 bar pull ups x max reps
8, 8, 8
2. Hand stand negatives
4×4 seconds negative
3. :60 L-sit
Not super consistent
Wanted to work on my right hand grip strength so went for Max rep C2B. 6 unbroken each set then 2 more
5 rds
:30 work/:30 rest
Row/cal: 17, 14, 13, 15, 14
DU: 57, 66, 59, 60, 57
Burpees: 11, 11, 9, 10, 10
Very impressive numbers on B man, well done
A1. Strict C2B Pull-up: 45 lbs x 3 reps each set
A2. Handstand Walk: Approximately 60 ft each set
A3. L-sit: 20/20/30 seconds
Rx:
B1. Row for Cal: 11/11/11/12/12
B2. Double-under: 65/65/65/65/62
B3. Assault Bike: 10/9/10/11/11
Fought DOMS with all my might the last 24 hours. Collagen fuel, probiotics, fish oil, creatine, sleep, ice cream.
i’ve been craving ice cream lately like a madman; do you think it’s the DOMS?
I’m a day behind and mashed up the two workouts.
A. Squats x 8 205, 225, 225, 235
Weighted c2b x 3 15, 25, 25, 25
B. 500m row 30 Cossack squats, and 15 t2b
11:08
C. Three rounds
Handstand holds
L-sits
It felt good to get a more volume in today than I’ve been able to recently.
A1. Worked up to 20lbs. Shoulder mobility makes this tough for me
A2. 30 shoulder taps
A3. 1min in :20 bursts using 2 kbs
B. 376. subbed 24″ box jumps for rowing.
Box jump – 18/19/18/19/19
DU’S – 50/42/52/39/52
Assault bike – 9/9/10/10/10
That was a killer
A1. 0# X 3(3)
A2. 20 X Shoulder Taps nose facing wall (3)
A3. Used dip bars 45-60 seconds of accumulated time. My left quad muscle spasms after 10-15 seconds
B.
Row 13/13/13/14/14
DUs 16/14/11/16/12
Burpees 7/7/8/8/9
Gasping in rounds 4&5 but satisfied I maintained or exceeded prior rounds
A. Working on stringing C2B together…was able to get 2 today each round
Shoulder Taps x 20 instead of HSW
L-Sit – 40/20, 45/15, 40/20 (Abs a little sore from yesterday’s xtra work)
B.
Rowing – 153m/9c, 145m/8c, 142m/8c, 136m/7c, 141m/7c
DU – 28, 43, 32, 39, 30
Burpee BJ to full ext – 7, 6, 7, 7, 7
Look at those DU numbers! Great work
Thank you!! I was very happy with those…since my legs were already a little fatigued from yesterday…and this got rough fast…but hey I can do anything for 30 seconds and a half a minute rest!
Great work as always!
A day behind. BTW, anyone else having a hard time getting comments to laod on their desktop? A. 145, 155, 165, 175 – last 4 reps at 175 got firery in a hurry. B. 14:04 RX. TTB were 8/7 all riunds which made me happy as I need to build up endurance for in this movement. C. Smattering of CTB and Bar MU work. Really trying to get both before the open. I can do strict CTB and singles but have major issues stringing them together. BMU keep coming and going, so I am working with bands and boxes to… Read more »
My home computer (lately) is unable to load disqus/comments.
I had the same issue (on my desk top only) a while back and I told Michele…she said she’d have it fixed and sure enough the next day I was able to post on my desk top again.
Great job janelle. I’ve had issues staying logged in on my phone too.
Ditto
“dumpster fire” XD
A1. 3 sets at 3×50#
A2. 10/15ft per walk x4-5 each rd.
A3. Dumpster fire
B
Row: 13-13-12-13-13
DUs : 55-48-38-35-41
AB: 14-14-13-13-14
Complete incapacitation!
“dumpster fire”
I think my problem is hip mobility but ??♂️
i aspire to this level of incapacitation
I too aspire to Horton’s greatness. Let’s start a cult.
Pretty sure I’m doing p90x shoulders and arms tomorrow, soccer tonight killed what was left of my legs and engine after today’s part B. ??
I almost always scale time or weight.
most of us do, even the beasts like thelonghorn, trion and chris have to do it sometimes; theimportant thing is that you do the work
I adjusted today a bunch! Mobility issues with C2B & had to sub shoulder taps for HS walks because I can only go a few feet. Also, I’m with longhorn on l-sits. Total dumpster fire!
If you are putting in the work and pushing your limits that’s what counts.
A.
C2B: Did only with 18 pounds. Could have gone higher
HS: Did some donkey kicks + wall holds
L-Sit: Up to 1 min switching between knees and legs out
B: Switch DU to Box Jumps
Didn’t count.
Row: between 10 and 16
Box Jumps: 10 minimum
Assault bike: was broken, so no readings.
C: Did Back squats from yesterday, but kept it light as my legs were tired
135×8, 165×8, 185×8, 205×7
props to you for doing yesterdays squats after doing A & B!
…just curious about the C2B – were holding this weight with your feet or were you using a weight belt?
Weight belt. I am terrible at holding a DB between my feet. You can also put it between your legs, it is a bit easier.
Does anyone know of exercises to help with strict chest to bar? I can get 15 strict pull ups but am missing the strength to touch my chest.
A. Banded chesttobar with slow negative 3×8
Handstand holds 60-90 seconds
L sit alternating legs every 5 sec for 60sec.
B. Row 16/15/13/14/12
Burpee 14/13/12/11/12
Airdyne 17/17/17/16/17
I would do negatives starting with my chest touching the bar.
@disqus_bCUg1nF1g7:disqus great suggestion brother. To JT’s point I think I have a gap at the top too. I’ll definitely try this out tomorrow. Thanks brother!
Likely not a strength issue could be ROM – I get blocked out at the top as well.
Agreed. I have mobility issues and can’t do strict C2B without an explosive pull.
A- PU w/ 40 for all 3 sets
HSW- UB
L-sits- shit show just pieced together 1 Minute
B- Row 16/14/15/13/14
DU – 48/42/47/50/42
AB- 12/15/15/14/15
Impressive Cal numbers Colton – that’s alot of work in 30s
Thanks Chris! Nice work today
Lol! I love the shit show remark. That’s how I feel about every L sit attempt. ?♀️
A1. Weighted Strict C2B: 3 reps w/ 35, 45 (Ties PR) | 2 reps w/ 50
A2. Free Handstand Hold: 3 sets of 60 seconds (accumlated)
A3. L-Sit: 3 sets of 4 x 15s (15s rest between)
B1. Row for Cals: 12, 12, 12, 12, 12
B2. Double-Unders: 50, 55, 57, 57, 57
B3. 60′ Sled Push: Sled + 225, 250, 275, 300, 325
… just made the finish line on the last sled push in the 30 seconds … my L-sits form is abysmal
how challenging were those 60 secs of HSH?
Kicked up to a wall – so had some “backing” – a few moments felt long – most spattered with a few heel touches
Those DU numbers are legit
I should have followed your cadence on A3. I struggle with these big time.
Today was a HIIT style wod: A) 3 rounds of: 1′ of 20″ hollow/20″ hollow rocks/20″ situps 30″ rest 1′ of burpees box jump overs 24″ 30″ rest 1′ of rack assisted pistols 30″ rest 1′ of burpee tire flip jump over (no idea how big is that tire, but it’s frikkin’ big) 30″ rest After 3 days of a lot strength work I was focused on getting the engine up and just keep moving all through the work minutes, which meant doing around +9 hollow rocks/situps, 6 or 7 BBJOs, +12 pistols, +5 BTFJO. Anyone else giving a go… Read more »
Can’t wait for 18.0, hope it gets programmed on here!
I saw it earlier on instagram: 21-15-9 of DB snatches and burpees over the DBs, looks tasty
sounds fun! First time I’m hearing of a .0 wod of the open?
I think it’s the first time they do it; I saw it in the launch of the nano 8 in london
18.0 sounds like a Great Sunday Funday workout!! Thanx Jorge! You gotta love tire flipping….that’s why I have one in my driveway!!
A. 20lbs weighted, nose to wall, hollow hold
B. Did rows twice with single unders
14,15,14,14,13,13,12,13,12,13 calories