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
A.
20, 30, 50
50-60′ per round in 2 tries. (Not my greatest performance here)
Done in 3 sets per round
B. Done.
A: 26lb KB
60 second hold with 20 taps
GHD tempo SUs for 60 seconds
B: Done with single unders.
That was a nice change of pace. I enjoyed the 30 second on/off.
Redo of July 27th using new max.
A. Bench press: 5×240,3×255,2×265,3×265,8×225,8×225
B. 5 rounds: 12 Strict ring dips, 12 push press #115, 12 Burpee over bar
11:27 (37sec slower but done strict)
A1. Up to 35#. Super tough for me as I need some thoracic mobility.
A2. Handstand holds accumulate :45-:60. Got a solid :15 hold on last round.
A3. Done in :20/:10 work/rest
B. Done Rx’d
Row 11/11/12/12/12
DU 47/49/48/53/53. Had a trip in rds 1-3 then hit my rhythm
AB 9/10/11/11/11.
A. Done
B. Done
Anybody else felt like B wasn’t that much of an ”active recovery day”? My quads paid the price, for a fourth day in a row haha..
Yeah but at least with only 30 seconds it was a nice burn but not burn out.
Tuesday’s
A. Back sqaut. 145, 165, 175, 185, 195, 205, 215, 220 – 5# PR
B. 5 + 45 last time. 5 + 53 – it was all I could do to keep moving.
12 min AMRAP
40 DU
20 wall ball
10 TTB
The Partner wod we did on sunday was this with rope climbs instead of ttb. I did 450 DU and 160 wall balls. This was not a fun replay. ?
Nice PR, Janelle!
A. complete up to 60# I’m sure a PR, 50ft on the HS walk
B. Row: 12/12/13/13/15 (65)
DU: 40/40/50/50/50 (230)
Bike: 12/12/13/13/13 (63)
A1. Weighted C2B Pull-ups: 3 x 30, 40, 50 (5# PR)
A2. 60s Free Handstand Hold practice
A3. 60s Hollow Body Hold: 45-15 | 40-20 | 42-18
B. As Rx (except Row/DU/Row)
Row: 12, 13, 12, 13, 13 (63)
DU: 50, 50, 50, 56, 56 (262)
Row: 13, 13, 13, 13, 14 (66)
… just want the doctor ordered.
A. Did fitness A.
B. Done. Subbed burpees for AB.
Yesterday: A) Find a heavy 10RM of Push Press. In reps and kgs: 5×45, 5×50, 5×55, 5×65, 3×62.5, 10×65, 10×70 B1) OT2M x 3: 3 deadlifts 160 kgs B2) OT2M x 3: 2 deadlifts 167.5 kgs B3) OT2M x 3: 1 deadlift 175 kgs C) AMRAP 12′ – 2 (+2) Push Press 52.5 – 2 (+2) T2B – 2 (+2) Box Jumps 24″ Score: 144 reps (4 T2B in the round of 14 reps) All push presses were done UB; t2b were unbroken in the first three rounds then 4/4, 5/5, 4/3/2/3 and 2/1/1; box jumps were done with step… Read more »
Whoever thought of D is pretty cruel. Great work Jorge
thanks man, it felt neverending at a point, then it got worse
Amen on the man makers.
A. Done. Up to 3×45# strict C2B. These were tougher than expected. L-sit pathetic as usual.
B.
Row: 14/12/11/13/13
DUs: 37/47/53/40/36
AB: 14/11/12/12/14
I feel you! We had our first flag football game of the season last weekend and it was the first time I had really opened it up sprinting in months. I could barely walk the next day haha.
Morning all, Spartan prep Thursday.
4 rounds
400m Run with 20kg Bulgarian bag in back rack
20m heavy sled pull (all biceps and lats!)
20m reverse sled drag (all hamstrings!)
30 Burpees
400m run
20 double KB deadlift – 24kg each hand
40m KB farmers carry
2 tractor tire flips
Round times 9.18, 9.54, 10.21, 9.13. Total 38.46
That’s a lot of work, looks like the kind of workout I would do when I first started CrossFit years ago.. good stuff!
Going retro! Nice to finally have access to a facility where workouts like this can happen
4 rounds of all of that…. that’s beastly mate, great work
Thanks dude, it was good fun. You had a very solid push press today, and D looked truly awful too
Sounds like a ton of fun, nice work
Warmup:
500m row
3 wall walks
10 donkey kicks
10 hollow rocks + 10 v-ups
5 strict pullups
This is more of an active recovery day so have fun doing some gymnastics work and then get in a good sweat on the metcon or go out and do something fun!