A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
A. Bryan (banded low ring muscle up progressions x 4, handstand wall runs x 10 taps, chair tuck hold x 45 sec). Christy (bottom of dip only, 45 sec handstand hold, chair tuck hold x 45 sec).
B. Bryan – 11, 8, 7, 7, 6. Christy – 14, 13, 14, 15, 15.
A.6,3,4 mu’s
L-sits and big guys don’t go together. But I need more gymnastics skill.
B. 23,18,18,20,21
A: 1 Muscle-up = 3 Pull-ups UPS + 4 Static Dips @ 2 MU + 2 PU / 2 + 3 / 2 + 2
10 × each ARM HS Wall Runs
45 sec L-Sit Hold
B: 13 Burpees / 14 / 14 / 14 / 14
B workout killed me. It was a fantastic feeling 😉
A: = fun
B: = not so much
Yay burpees!
Boo 🙂 LOL
B. RX 80 burpees fell off in the later rounds hit 22 out of the gate than was at 41 after round 2 crap hit the fan after that….left shoulder is tweaked a bit
Take care of that shoulder. Recent or chronic?
Recent felt a pinch at work
… heavily modified as my low back has been tweaky since Tuesday’s deadlift debacle …
A. DNS
B.. Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Push-ups
9 Squats
Rest 2 minutes between sets, and complete a total of five sets.
… play on “The Chief” – 4 rounds each set. (60/120/180 total).
You’re right! I didn’t notice the similarity to The Chief. Well, the same guy wrote both workouts so it’s no surprise. 🙂 Hope your back feels better. Do you think it was the Part B?
A. Had to improvise a bit since I’m home without real rings. Did candlestick, and some progressions rigged up with a chair and elbow straps….. 🙂 Handstand wall runs – wasn’t sure on how many to do, so just did max reps. 14, 18, 16. L sit. OUCH! My writs really hurt after the handstand wall runs and these. 15 sec increments. Bent legs, but stretched them out as much as I could…. B. This was a soul sucker. Hated every minute of it. Great work out 🙂 75# 13,16,15,15,15 Realized after two rounds that it said hang cleans, not… Read more »
And stil crushed the burpees!
A. Done
B. 86. Had to do a gut check after only getting 6 in the first round., 20 every round after
Good push!
A: was able to get a few ring mu’s with a little jump. Rings were above my head today.
Handstand walks improving (slowly!) Getting 6 steps fairly consistently.
Lsits took me 2-3 rds
B: 92 burpees rx’d
C: 3 rds of
200m run
3x stair run (15 steps)
75 m walking lunges
Rest 2 min
While wearing 20# vest 🙂
Booty July in October!
Finally back on US soil!!
Did 18ocr workout as sleep and life adjust to being home.
A. 235#x3 DL
B. 6:55 @ 165 DL and reg pullups
Welcome back! I was just wondering about you today!
Sorry I didn’t get to send your shirts before I left. I’m gonna try and get to the post office by next week
A. BMU – 7, 7, 5
10 Shoulder taps
45 sec L sit from parallets
B. #115, 112 – (21,21,22,23,25)
Gymnasty!
A. Done:
MU from L-sit on the ground position – 4-5/round,
HSW ? – max 3metrs unbroken,
L-sit on parallettes 10/10/10/5seconds.
B. 20/22/24/23/22.
Holy burpees!
A. MU – 2,3,3
Wall Walks – 4,5,5
L Sits – completed w 4 breaks total
MHR: 160
Not much energy today; up late after Presidential Debate. Part A was a nice little metabolic stimulus package on its own.
Did you do wall walks or wall climbs? Either are fine, I’m just curious. If you did climbs, then the walks would be the next progression, in case you were working on that…
Here’s a video of wall runs. https://www.youtube.com/watch?v=t5sOhxFiZvo
Wall Walks
https://www.youtube.com/watch?v=Aprh33Qfmys
Oh snap! Well if you see “wall climbs” on this blog, we mean what this video calls wall climbs. And their wall climbs are our wall runs. Hopefully not too confusing… 🙂
First of all, Michele, thank you for your commitment to all of us through this blog.
I think I follow. So…
Invictus “wall climbs” = Reebok CrossFit ONE video “wall walks”
and
Reebok CrossFit ONE “wall climbs” = Invictus “wall walks”
and
Invictus “wall runs” = those scary-looking shoulder-tap things that disrespect the law of gravity.
Is that all correct?
A: Low ring muscle up progression + Handstand hold for about 12min
B: scaled to 40kg
14/16/17/17/19 burpees (total 83)
Really fun and fast wod, loved it, especially the burpees 🙂
At first I though you said you did a 12-minute handstand hold! Yay burpees!
Did hill sprints yesterday, so I made did Move Mountains today….
As Rx, 21:44
Great workout for a worthy cause.
I may need to start taking a midweek rest day as I ran out of gas early on this. Same thing happened last week.
That’s because this workout was brutal. Are you able to tell you need a break before you get into the workout or do you not notice until you are already gassed out?
Felt drained before, but that’s often due to working out early in the morning. Usually feel good once I’m moving. Also have an excessively busy schedule at the moment.
A1. Rolls to Candlestick + Dip @ 30X1 — 3 + 3 each set A2. Unassisted Handstand Holds (can’t walk yet) — 1 minute each set A3. L-Sit Hold — 45 seconds each set B. Still puny, so scaled to 115 lbs: Set 1: 18 + 18 Burpees Set 2: 18 + 16 Burpees Set 3: 18 + 16 Burpees Set 4: 18 + 10 Burpees Set 5: 18 + 11 Burpees 2-minute rest felt like 5 seconds… Just got back prospecting some land out in NorCal the last three days. Anyone familiar with Redwood Valley/Ukiah? It’s absolutely beautiful out… Read more »
This is fantastic! Are you serious about the farm? I am working on making my entire yard an “edible lawn” and have looked into chickens. What would you do with the goats? Weed control? Milk? Jamaican stew?
Oh Jamaican stew for sure.
Honestly, it really comes down to cost — installation for a backyard vineyard alone starts around $35,000 per acre…
which means we’ll probably just go the chicken route ? .
WARM UP 1km Assault Bike 1 minute rest Tabata: Assault Bike (2km / 46cal) A: Weighted pull-ups: EMO2M 6×6 (with 15lbs DB) B: 20 + 19 + 17 + 18 + 18 = 92 burpees (1/2 BW [75lbs]) C: 10 minuntes Assault Bike with final sprint 3 x 15 sit-ups with 30lbs ball 150 DU in 2:00 (first 50 in 0:30 + 40 + 30 + 30 all UB) MAX HR 172 (seems it’s time to change battery in my Wahoo Tickr – several connection drops on the graph) Michele, could you please, make reservation for Yulia and me. We’d… Read more »
I AM SO EXCITED that you are coming to visit! And on Halloween!! No need to make a reservation but I’m glad you let me know so I can be there to workout with you. 🙂 Just show up 10-15 minutes early so that you can sign a waiver and get checked in.
Great news! Completely forgot about Halloween. Does it mean, that we should be ready for a really scary WOD? 🙂
warm up:
500 m row. 1min rest,
tabata row (789m)
skill: pull-up 12 min (1×6)
4 strict pull-ups, 8 with red assist band, 40 with blue assist band, 20 with red and blue assist band.
B: weight 55 lbs, burpees = 70 reps, (max 16)
Hi Yulia! Were all those pull-ups strict?! That’s some good volume!