Warm-Up.
Wall Slides x 10 @ 3030
Lateral Lunges x 10 each side
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 reps
Then…
A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols (Single-Leg Squats)
Warm up ✔️
A.RMU progression x 4
HSWalking ✅ lots of breaks but got the distance.
Did support holds will knees up x 45 sec
B. 9 + 10 scaled to abmat under my head for SHSPU. pull ups were definitely the gate keeper when to 2s and singles after 4 rounds.
Great work! You flew through the metcon!
A. Done
B. 8+3
Finally got into my gym after taking 3 days of rest! The week before vacation is always a nightmare at work…and trying to function on about 3 hours of sleep a night didn’t sound like a good plan for any good work in the gym. So today… May 20 WOD A. FRAN!! – 4:30 (9s slower than last May which was a lifetime PR) Thrusters – RX – UB, 9/6, UB Kipping Pull Ups – 12/9, 6/5/4, 5/2/2 ***Pull ups felt very strange since I’ve been doing strict almost all of the time now…couldn’t get a great rhythm down. The… Read more »
Way to attack Fran Candy! Now go get some sleep!
That’s a great session on a good night’s sleep! Way to attack it. Get some rest and enjoy your vacation!
Great fran work Candy!
A. Done with low ring mu progression, wall runs, and L-sit 45 seconds.
B. 8 rounds with khspu with 2 mats underhead and band assisted pistols.
Have an awesome weekend!
A. Done 5 muscle ups – 3 sec pause each position; 45 sec plank ?. Hsw done
B. 12+6 all unbroken and steady
12+6?! That’s insane! Way to go.
I am off this whole week for vacation. Looking forward to start again on Monday!
Have a great weekend!
Enjoy!
?? ✌?
Nice! Whereabouts? We have Dubrovnik booked for next year ?
Dubrovnik is beautiful! If you have the time take a trip to split. Island of brac is our spot during the summer!
Tough workout! HSPUs and Pullups were unbroken. Was really struggling on the Pistols (based on previous knee injury) but was able to grind through and refused assistance… 6 rds plus pullups. FAIL BEFORE SCALE!
Are the pistols ok on the knee now?
–
The knee is super swollen today and tough to walk on, but thanks for asking ma’am! Atleast I still have my pride in completing the workout as RXed. Scaling a workout that you are capable of completing as RXed is, in my mind, comparable to John Daly riding a golf cart around Bethpage Black last weekend… just sad.
Gymnastics warmup as Rx
A1. Pause MUs: 4 reps/set
A2. Freestanding Handstand Hold (practice): 3x20s
A3. Max Hollow Hold: 51, 35|20
… guts are still twisted from the GHDs this week
B. As Rx: 9 rounds + 12
… a little help with the rack to lessen the load at the bottom … UB SHSPU, UB Pistols, put a new definition to “hanging out at the bar.” – have a great weekend folks.
Yesterday’s 30 min work.
Pretty fun and good to keep me moving. Been a tough week for sleep, work, diet. Hopefully back on track and ready for the weekend and Murph in a few days.
A. Seated strict MUs, HS Walk x 45ft, hollow hold to candlestick x 20. https://www.instagram.com/p/Bx2ChgNg8Sb/?igshid=7opspw2esg0l
B. 10 rds even. Held one ring with a light touch for stability on the way down in the pistols. Hip mobility is my issue. SHSPU unbroken, pull-ups were the gatekeeper: most rds 5/2/2.
UB SHSPU, wow! Seriously gymnasty today
Great work – you set a quick pace today.
A) Weightlifiting session. Did clean and jerk, hang power snatch and front squats
B) 18 min AMRAP – RX – 8 rounds
6 shspu
9 strict pull ups
12 pistols
I love bodyweight workouts!
Good morning everybody…
A. done. all 3 need work
B. 8+6 shspu; scaled to using box for shspu. knee was good for pistols.
A. 5 singles Overhead squat at 52X1 30 40 50 55 60kg Overhead squat 10rm – done in metcons. Up to 60kg, which was my 3rm 10 months ago. B. For Time: 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15 Overhead Squats, 200m Run 9 Hang Power Snatches, 200m Run 9 Overhead Squats, 200m Run Rx- 95/65 12.24. 21 HPS in 7s and OHS in 11/10. Meant to back rack it in break but totally forgot…15 PS as 8/7 and 15 UB OHS – pleased with that. 9s UB for… Read more »
Made up last night
-subbed single unders x 2 for doubles
Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots (20/14 lbs)
Station 5 – 50 Double-Unders
Completed.
Bike – 520-550 average pace, 42-45seconds
Bbjo – steady in 54 seconds
Row – 1:45 average pace in 52 seconds
Wb – unbroken in 40ish seconds.
Single unders – unbroken in 55ish seconds.
Tough!
test
Test
Haha. I was testing to see if I could schedule comments in advance. Success!