Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Squat Therapy x 10 Reps @ 3111 tempo
Followed by…
Two Sets:
Dumbbell Front Squats x 30 seconds
Rest 30 seconds
Bar Muscle-Up Practice or Drills x 30-60 seconds
Rest 30-60 seconds
Then…
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
10 Bar Muscle-Ups (or 15 Strict Pull-Ups)
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
This sucked.
With hubby.
28 something because I tore on the second round and then tried to figure a way to finish. Ended up doing 3 for real and then seven from a box on the last round. Not my favorite. Makes me feel horrible when I come up against something I can’t grind my way through.
July 24 WOD – Done at the lake
A. 4 Rounds every 10 min (8:05 /8:06 / 8:10 / 10:15) last round done with 8yr old daughter
1000+m Run (30% uphill)
6 Strict Pull Ups (read my handwriting wrong supposed to be 8)
12 Strict T2B
16 Push Ups
***All UB…Pull ups and T2B done half way through runs on the kids monkey bars and push ups done at end of runs.
B. E90s for 2 sets
60s RSA
60s L Side Plank
60s Band pull aparts
60s R side plank
Thursdays
A.
155, 165, 190, 175, 175 x 5, 165
B. 10:08
RX.
Struggle bus. Felt super low energy
A. Push press from a few days who. At tempo
145, 145, 155, 155
Gymnastics work
20 handstand shoulder taps
B. Every 5 minutes for 6 rounds
400m run
8 strict pull-ups
12 T2B
16 pushups
3:20, 3:27, 3:33, 4:05, 4:12, 4:16
C. Accessory work from that day
It felt good to get back after it today following vacation. The last three rounds were a mental grind after the fatigue started. Vacation was good. We had some fun hikes in the mountains and some great food!
I didn’t have access to a gym today, only to a pull up bar. I did wednesday workout. A) Gymnastics practice EMOM 9′ 1′ – 9 BTF pull ups 2′ – 6 BTF C2B 3′ – 3 muscle bars B) E5MOM for 25 min (5 rounds) 400m run /8 strict pull ups / 12 T2B /16 push ups 1 – 2:39 – 1:30, 8, 12, 16 2 – 2:44 – 1:33, 8, 12, 16 3 – 2:44 – 1:29, 6/2, 6/3/3, 8/8 4 – 3:23 – 1:35, 5/3, 6/3/3, 8/8 5 – 3:51 – 1:38, 4/2/2, 6/3/3, 8/8 Couldn’t keep… Read more »
Yesterday’s tempo PP
95lbx4, 115×4, 115×4, 125×4, 130×3
3R4T. : 13;05
30 cal row 1:52 / 1:57 / 1:53
15 C2B 5×3 all rounds
10 HSPU kipping with 2inch head pad all ub
Well done James! Very consistent!
Nice work! That looks like a great day all around.
Did yesterday’s today:
Warmup ?
A. PP x4 @11X2
75/85/85(3.5)/85(3.5)/85kg
Sneaky warmup made lock out at these even more spicy. 5 kg added compared to 2th of this month.
B. 3 RFT
30 cal Row 1:05/1:10/1:14
10 SHSPU UB
10 strict pull ups 7.3/6.4/6.4
Not sure about time ~12+ min
C. 3 Rds
20 Hang power clean 25 kg
10 narrow grip lat rows 70 kg
60 sec plank hold
Biceps triceps
Happy weekend everyone!
Nice work sticking with your 85kg!
Thanks dude! The hip drive was on point in the last set.