Warm-Up.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings (32/24 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Four rounds for time of:
400 Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (55/35 lbs)
A. Rx 8 rounds + reos
B. 19:30 @ 2x 15 kgs DB
Late post from yesterday. Just had time for warmup & A…
A. 10 + 12, subbed pike box PU for SHPU.
Squats / CF Invictus Metcon (home Alone) WU 3 min row=730 m 3 min bike 2 rds 10 AS 30 sec hold on 10 10 MTN Climbers 10 Arm circles 30 sec ea Hip stretch Walk back and forth drive toe touches. A. Squats 3×3+ 1. 3 @70% 265 2. 3 @ 80% 305 3. 3+ @ 90% 335 x 7 (might of had 8) P1RM 420 A1. 5×10 40%-60% 1. 155 2. 165 3 175 4. 205 5. 225 First three sets were fast and light. last. could’ve gone slightly heavier weight was almost proper. B. 15 AMRAP. 12… Read more »
A. 15 min AMRAP
swings scaled to 60 lb; shsup to 3 reps
9 rounds plus 12
I was able to do 3 shspu each round UB which was a big win for me!
B. 13:31
My last run felt so slow today. All of the PP were UB. Pullups were all broken up during this one!
Great work Mike!
A. 15m AMRAP:
12 KBS #70
6 strict pull ups
6 SHSPU
13 rounds (unbroken)
The entire middle section of my middle finger ripped on round 12. Would not have done Strict Cindy Saturday had I known this was coming.
-5 minute rest
B. 1 mile run
7:10
A. Rx 6 rounds even
B. Rx 19:29
A. Rx. 6 rds + 7 KBs
B. Rx+. 17:21
(we don’t have 55# DBs or KBs so used 60s)
Looks like I’m the slow one today.
A. 8 + 3 – SHSPU with an abmat.
B. 15:05. RX.
All pull ups UB
Pp – 8/4
Breathing soooo hard on this one.
You did great! It was really hard and like my post said my last “run” was SLOW.
Anika & Luke
Did WOD from 9/5
Deadlifts:
Anika- 175#
Luke – 275#
Partners switch off full rounds for 24 mins:
25 kettlebell deadlifts 24kg/16kg
50 foot front racked kettlebell lunges
100 foot overhead kettlebell carry
150 foot kettlebell farmer carry
8+26
Great job! That was a fun one!
With Winter coming I’ve decided to go back to the regular workout schedule…PLUS…I’ve missed all of you soooo much!! A. AMRAP – 15:00 – 9 rounds + 17 reps 12 KBS @ 24kg – All UB 6 Strict Pull Ups – singles and doubles 6 L-sit DB press @ 25# dbs – all UB B. 4 Rounds for time – 3:22 / 3:22 / 3:25 / 3:23 = 13:32 400m run 12 Pull Ups – kipping all UB 12 DB PP @ 25# – all UB ***WHOO…I was psyched to see these sexy little combinations come up the day after… Read more »
Good job! The foam roller will be your friend on your lats.
A) 24kg KB – 5 full rounds
B) 2 rounds ran/ 2 rounds assault bike
Lat pulldowns (105lbs)
35lbs dumbbells
19 minutes
A. As Rx (w/ hybrid swings)
9 rounds + 7
UB, 3-3, UB
B. As Rx
12:50
+/- 1:30 pace, UB, UB
… rarely do butterfly pull-ups – always relieved when they are still “there” … big volume day.
Great/FAST work Chris!
Only had time for A this morning.
6 rds + 18 as rx’d
Strict HSPU and strict pull-ups are a weakness of mine, so glad to have even attempted this. Those 2 pood swings were heavy, it’s been awhile since I took that for a ride.
Looks like you handled your weaknesses outstandingly today Ryan!
A. Rx 11+11. Gets very grippy.
B. Rx 13:41
Crushed it
Thanks, pull-ups and smallish sets of SHSPU are both in my wheelhouse. I also felt very rested after a 9pm bedtime last night ?
“The Beast” is back – crushed it.
The key is to take 3 days off between workouts.
11 Rounds is just CRAZY….and all he has to say is “gets very grippy””! Incredible work TLH!
Warmup
A. Amrap 15 min
9 rounds (3 reps into tc)
B. 3 RFT
400 m rowing 1:28-1:30
12 Kipping pull ups 6.6
12 PP 22,5 UB
16:00 flat, in the third round the rower didn’t work
The running was no picnic, but damn there is no way I would have survived rowing. Great work Simo!