Workout of the Day
A.
Three sets, not for time, of:
Bar Muscle-Ups x 2-5 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping
efficiency. If you kip well but aren’t strong with strict, perform strict. If you’re proficient with both, add a deficit. Adjust the reps based on your ability and whether you chose
strict or kipping.)
Kettlebell Snatch x 8-10 reps each arm
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.
Compare results to December 18, 2012.
A. Done. Still working on kipping and ripped my palm in muscle up progression work. KB snatches are fine.
B. 18 T2B
C. 12 S2O
D. 9:51. Toes to bar was broken into 3s and 2s towards the end. Unbroken double unders saved me a little.
Nothing to compar to.
A. 3 bar MUx 2, 2×1 set
No strict HSPU
12kg KB snatch x8 each
16kg KB snatch x8 each
B. 31 (previously 31)
C. 51 (previously 51)
D. 10:00 (previously 11:01)
A) done
B) 20 reps of sto. (50 reps, 2 more than previous)
C) 16 kb swings (76 reps, 10 more than previous)
D) 7:48 everything unbroken except sto. 1 minute and 48 seconds faster. Just a bit of an improvement.
A. done
B. 57 reps (+18 reps)
C. 77 reps (+17 reps)
D. 7:48 (24 second PR)
B. 25 reps
C. 44 reps
D. 10:02
Today was a great day. I had a great 18 hole round of gold with the new Perspective Coast Guard Chief’s, 3 Games of Bowling with some friends, an awesome WOD at Invictus and a great Grass Fed Beef steak dinner with the wife and kids, it doesn’t get any better than this.
A.
Three sets, not for time, of:
Bar Muscle-Ups x 5 reps
Handstand Push-Ups x 5 Strict 10 Kipping, 15 Kipping 15 Kipping
Kettlebell Snatch x 8reps each arm 53lbs
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115lbs) Got to 12 STOH
40 Kettlebell Swings (24kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115lbs)
40 Kettlebell Swings (24) Got to 4 KBS
50 Double Unders
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”)
20 Toes-to-Bar
30 Shoulder to Overhead (115lbs)
40 Kettlebell Swings (24kg)
50 Double Unders (subbed 50 AB Mat Sit Ups to give the calf a rest)
9:48
A. Done
B. 14 shoulder to overhead-screwed up and went to these then TTB then back to these so I lost some time.
C. 24 swings.
D. 8:51
I am still really beat up but am really responding to this type of training. Wish I had gotten on this a lot sooner.
A. Done
B. 39
C. 80
D. 7:58
A. Done
B. 43
C. 66
D. 8:05
A. Done
Subbed 400m run
B. 31 (1 SOH) – there was a mixup on boxes so i jumped on a 24″ for the first amrap.
C. 71 (11KB)
D. 8:46. Last time was 10:12 (rowed last time). Not sure how comparable running is to rowing. My run time is about 10-15s faster than rowing.
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter run
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
17 STOH
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter run
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
4 STOH
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter run
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
11:07
A. 5*/10*/8 X3 *scaled
B. 23 (13 TTB)
C. 51 (21 STOH)
D. 8:57
A. Done
B. 30
C. 67
D. 10:30
A) Done
B) 23 (previously 18)
C) 35 (previously 35)
D) 11:29 (previously 11:42)
Great job everyone! Some really nice improvements today since December.
A. Bar Muscle-ups 5,5,5
HSPU 15 strict, 15 kip, 15 kip
KB Snatch 10, 10, 10 with 24kg
B. 43 reps
C. 55 reps
D. 10:06
A. Completed
B. 53 reps
C. 85 reps
D. 7:55 (slower by 16 seconds)
A) Complete
B) 30 reps
C) 52 reps
D) 9:35
Had to take the past 3 days off due to a stomach virus. Felt good enough to make up some training today.
Started with a snatch ladder; worked up to 225# (current PR) Failed 230# twice.
Dropped weight to 205# and did 3 sets of TnG doubles. Pleased with that.
Then…
Back squats from yesterday:
310×3, 355×2, 375×1, 395×1, 415(f), 400×2 (2 rep PR)
Today’s MetCon:
25 STOH (3 rep improvement)
25 KB swing (3 rep improvement)
8:28. (4 seconds slower than Dec)
Evening:
3 sets
8 weighted hip extensions @4022 (25#)
Rest 60 sec
20 ring dips
Rest 60 sec
Good make up day! Glad I’m over that stomach thing… Terrible!!
Back after a small hiatus.
A- Done
B- 30reps
C-50reps
D-7:48
Wrong. Forgot Burpees
B- 60
C- 80
D-7:48
A. Bar muscle ups: 5/5/5
HSPU: 3x 5 strict deficit with small bands + 5 strict HSPU
KB Snatch: 3x 8 with 20kg
B. Row + 55
C. Row + 99
D. 7:08
Previous scores…
B. Row + 44
C. Row + 76
D. 8:01
A. Bar MU x3. Each set got a little easier
Skipped HSPU – will make up tomorrow
B. 31 reps. TTB very broken
C. 60 reps. better on TTB, but STO broken
D. 10:45 – STO & KBS became very slow.
-First time doing this in its entirety
A. Did EMOM 6:00
Even=5 bar MU
Odd= 5 deficit HSPU strict (25 kg plate) + 5-5 KB Snatch
B. 47 rep (35 last time + 12)
C. 67 rep (65 last time + 2)
D. 11:27 (11:40 last time – 00:13)
A. Done
B. 30 reps
C. 73 reps
D. 8:21
Felt slooowwww yesterday! Been feeling beat up all week.
A.
Bar Muscle-Ups x 5, 5, 5 reps
Handstand Push-Ups x 15, 15, 15 reps fast kip
Kettlebell Snatch x 8 @ 24kg reps
B.
10 S2OH or 30 reps previously 6 S2OH
C.
25 S2OH or 45 reps previously 21 S2OH
D.
11:31. Previously time was 10:52 but I was toast by round 3. No energy whatsoever…rest day needed.
Lulu
A. Skipped
B. 3 Shoulder to Overhead
C. 29 Shoulder to Overhead
D. 9:32
MikeE
A. 5/5 (Paralettes)/16, skipped/5 (Paralettes)/16, skipped/5 (Paralettes)/skipped. I had to skip a bunch because my hands/calloses were sore, lol.
B. 15 Shoulder to Overhead
C. 18 KB swings
D. 9:04
Movin slow on that last round!!!
A. Done
B. 30
C. 46
D. 12:46
A) skipped muscle up work (hands and lats really hurting this week)
Worked on strict hspu’s
did 10 kb snatch per arm with 40lb KB
B) 45 reps (last time 47…hurting hands really affected the T2B)
C) 101 reps with 40# kb (last time 102 with 16kg kb)
D) 7:01 with 40# kb (last time 7:26 with 16kg kb)
Wednesday WOD: Performed on Thursday due to the fact I was Crushed from Monday and Tuesday WOD!:-)
A) 3-3-4
6-6-7
8-8-8
Totally BLEW this one…Thought I was suppose to Do B, C, D all the way through!
got through B) 8:47
C) 11:30..totally gassed!! Dry Mouth.. felt like an oven in the box at 3:30 here at Trifecta
Friday WOD:
A) FS: 225-245-275-295-310 PR!
B) C&J: 135-185-205-225-245 Worked on Efficiciency of Barbell and SPEED!
C) 8:08 Cleans felt Great and Burpees are starting to feel LESS Painful!
USA (DPT)Flex program All Weekend…See you all on Monday!