Workout of the Day
A.
Three sets, not for time, of:
Bar Muscle-Up x 2-4 reps
L-Sit x 30-45 seconds
Rope Climb x 2-3 ascents
Double-Unders x 40-50 reps
B.
Four rounds for time of:
225/155 lb Deadlift x 10 reps
Toes to Bar x 15 reps
Rest exactly 3 minutes, and then . . .
C.
Three rounds of:
20 Alternating Pistols (10 each leg)
20 Ring Dips
Rest exactly 3 minutes, and then . . .
D.
Two rounds for time of:
20 Pull-Ups
30 Push-Ups
A done b 8.44 shoulderpain hold me
Back c 15:19 leg destroyer!! D 6:01 arms where absolutly smoked!
15:09 on c!
Sorry Billy, I think you hit this when there was a typo. It should have been 20 Alternating Pistols each round (10 each leg) – not 20 each leg per round.
Lol! It was absolutely brutal but fun! I was already wondering why my time was so bad! Got in some extra pistols doesnt matter:d
Think of it “Getting Better” Good work!
I will! Thnx coryb
You will wake up tomorrow stronger
Great attitude Billy!
A) done
B) 3:50
C) 5:55
D) 3:55
pushups and dips were hard today
A.
Done.
B.
4:39
C.
7:53
D.
4:41
Most push ups on last round were singles.
B. 3:55
C. 4:55
D. 3:11
Will do a long climbing session tomorrow morning, so skipped some stuff today
A.
Bar MU – 10 reps (tested to go for some reps, felt easy)
B.
3:49
C.
2 rds in 4:40
Skipped last round, back was cramping up from pistols too.
D.
Skipped.
Felt strong today tho! The B. was right up my alley.
ooops, rested 5 mins between B and C
…aaand my low back is still killing me 4hrs after the pistols
A) Only went through two rounds due to time.
Bar Muscle-ups: 2-4 attempts each round. Got my first bar muscle-up! Did 3 singles total between the two rounds.
L-sits: 20 seconds each round
Rope Climbs 2 each round
Double-unders: 42 the first round, 58 the second (10-14 rep PR)
B. 5:59
C. 12:59
BTW – That is 10 pistols each leg per round. I just really suck repetitive pistols at medium or greater volume right now. First 2 rounds took about 6 minutes, final round took another 6 minutes
D. 5:22
Conquered a goat, got a PR on another goat (double-unders), got beat down on ring-dips and pistols and then beat down on push-ups after ring dips (in a good way). A pretty good way to start the weekend. Thanks CJ for the workout.
Atta boy John! Solid work today.
nice!
A. Done
B. 3:50
C. 5:25
D. 3:05
B. 3:35
B)
3:00
C)
4:24
D)
2:55
Tino youre a beast bro! I always compare my time with yours keep up the good work
Thanks buddy, I’m just here to get better like everyone else!
A. done
B. 2:52
C. 6:10 (holy ring dips batman!)
D. 2:47
A. Done- Never done more than 1 Bar MU at a time, today I strung together 6!! Stoked
B. 4:22
C. 7:20 (really really slow at pistols)
D.3:05- shoulders, tris and chest are smoked!
congrats on awesome bar muscle ups!!
A. Did group wod today with awesome coaches and inspiring teammates.
20 min. amrap of 1 rope climb/10 thrusters/10 SDLHP – no feet on all rope climbs.
B. 7:57 – not exact time, sidetracked a bit.
C. 9:00 – again time not exact, pistols with light support about 80% of the time. Purple band on ring dips.
D. 5:46
Have a great rest day everyone. Thank you CJ!
A) done
B) 6:36
C) 6:28
D) 5:48
First day back after stomach flu. Went at about 80% felt pretty good
A. 4/45/3/50 – 4/35/3/50 – 4/35/3/50
B. 4:12.
All unbroken.
C. 12:52 (did 20 alternating pistols each leg each round=40reps, really tough for my legs).
Ring-dips were also tough for me.
D. 4:12.
Pull-ups unbroken. Had to break down the push-ups a lot.
A. Done – all 4 bar MU unbroken in each set
B. 4:31
C. 6:04
D. 3:35
A. Check
B. 4:01
C. 5:03
D.3:54
A. Bar MU’s – 0, 0, 3 – switched to game standards (no gymnastics kipping)
Lsit – 27, 16/14, 20/10
Rope – 2, 2, 2
DU’s – 50 3x. Last 2 rounds unbroken.
B. 6:03
C. 9:56 used purple band for dips
D. 4:04* goofed on pushup reps. Did 20 instead of 30.
A.) complete
B.) 4:46
C.) 6:58
D.) 5:12
* Wow, ring dips and push ups. Hands are very sore from this week but no tears. I learned a lot this week. Thanks CJ, appreciate the variety and glad have found this blog. Less thinking and more doing now. Hitting weaknesses quite often to only make them strengths and have me fully prepared for regionals.
A) did a melange of strict pull up & dip work to sub for bar MU/rope climbs (don’t have access to a bar other than the one anchored against the wall & no rope here…)
30 sec for each L sit
50 UB du (took 7 attempts total)
B) 5:34
C) 6:27 stationary dips. I’m so wobbly on pistols!
D) 3:09
A.done finally over my bar MU hex and linked 3
B.5:30
C.8:30
D.6:19
Ring dips were no joke!
Thanks CJ
A. Done
B. 6:00 (Toes to bar need work, DL were unbroken)
C. 6:57 Unfortunately hit that one WITH the typo at 20 per leg, boy did that suck!!
D. 4:04
A. Done. Figured out how to string Bar MU thanks to a little, but critcal tip from Link
B. 4.58
C. 7.36 scaled to 20 pistols/10 dips
D. 7.02
Upperbody pressing is definintely a weakness.
A. Done
B. 4:46
C. 5:16
D. Did the first 20 pullups and called it. Started to do a pushup but my left shoulder is killing me. Rest up for next week.
A) two rounds completed, hands started to get lit up from bar muscle ups and knee hurts during ropeclimbs and DU’s
B)8:12 apparently t2b aren’t a strength for me
C)10:15 ring dips blow
D)8:25 just awful.
old heavy body doesn’t like bodyweight apparently! who’d a thunk it??
nap time! that’s when i’m a viking!
A) Complete
B) 4 RFT: 10 DL 225#/15 TTB: 5:58
C) 3 RFT: 20 Pistols/20 Ring-dips: 8:28 (Pistols were really slow)
D) 2 RTF: 20 pull-ups/30 push-ups: 2:32
A. done. first time stringing muscle ups together
B. 5:13. did 185. coming off a back injury
C. 8:09
D. 2:11
A. Three sets of:
-Bar MU’s x 4 reps unbroken
-L-sit :52(:01 PR), :47, :42
-Rope Climbs x 3 ascents (first 2 sets were touch and go)
-Double Unders (50, 50, 38+12)
B. 6:56 RX. Deadlifts all unbroken, kip on the T2B was really off, I had a hard time stringing them together)
C. 9:44 RX. Getting better on pistols. Still have a long way to go.
D. 4:41 RX.
E. Mobility
hey everyone! first day trying this out… been an avid reader and follower for some time… finAlly gave it a go….
a. skipped- working with a gymnastics coach on these elements today
b. 4;04
c. too long… those were the hardest dips ever wtf? lol 7:13
d. 4:31 holy shoulders
tough one but glad I did it
A- 4 bar MUs / 30s L sit / 3 rope climbs / 50 DUs ub
B- 5:57
C- 6:28
D- 3:46
A. Complete with 45sec holds
B. 3:28
C. 6:00
D. 2:22
A. Minus rope climb. No rope to climb!
A. Done
B. 3:50
C. 8:00 timid on pistols because of knees
D. 4:18
A. Done
B. 6:30 – T2B shut me down after the first round. Gotta figure this out.
C. 6:33
D. 3:07
A) Done except the rope climbs
B) 7:31 – TTB became really hard to string together after the second round
C) 9:32 – this was rough
D) 5:01 – pull ups just arent a strength of mine
A. Done
B. 5:28
C. 9:25 (I too got the typo and did 20 pistols each leg = 40 reps.)
D. 3:50 (Hit submit too early!)
Workout of the Day
A.
Three sets, not for time, of:
L-Sit x 30 seconds
Rope Climb x 3 ascents
Double-Unders x 50 reps
Done (No Bar Muscle ups at home)
B.
Four rounds for time of:
225lb Deadlift x 10 reps
Toes to Bar x 15 reps
5:11
Rest exactly 3 minutes, and then . . .
C.
Three rounds of:
20 Alternating Pistols (20 each)
20 Ring Dips
7:30
Rest exactly 3 minutes, and then . . .
D.
Two rounds for time of:
20 Pull-Ups
30 Push-Ups
3:19 (Chest Was Smoked after this)
A. finished
B. 4:27, tried to go ub, but the t2b got me on the last round.
C. 3:56, subbed the pistols for sit ups, still have a pulled muscle up high in the groin
D. 2:43
A. 4/30-35s/2/50 x 3 set
B. 6:25
C. 6:30
D. 3:30
Everything but dips felt great!
A: 1+1/:30/2/44 – 1+1/:30/2/40 – 1+1/:30/2/40
Bar MU felt wonky today, could not link them.
B: 6:25
C: 9:58
Dips in sets of 5. Kind of slow pistols, too used to oly-shoes on these.
D: 5:30
)
Unbroken pull-ups, very broken push-ups (did like 20 singles the last round
B. 4:16
C. 5:55
D. 5:10