Workout of the Day
A.
Three sets for times of:
5 Muscle-Ups
10 Meter Handstand Walk
15 GHD Sit-Ups
Rest 2 minutes
B.
“Lynne”
Five sets for max reps of:
Bodyweight Bench Press
Rest 20 seconds or less
Unbroken Pull-Ups
Rest 3 minutes
Post load used for bench press. Ladies, scale from bodyweight appropriate to your level of upper-body strength. You should be able to achieve at least 10 reps on your first set.
C.
At recovery pace:
2000 Meter Row
or,
20-30 Minute Swim (stroke technique focus, not speed)
Hi CJ!
Do you want us to do strict pull ups when we have these kind of workouts without time? Or is it OK with butterfly etc. ?
A:
1.30
3.36 – something went wrong with my shoulder at the HS walk
2.06
B:
BW – 85 kg
1. 11 – 25
2. 11 – 30
3. 8 – 25
4. 9 – 25 (help on last bench)
5. 7 – 19 (help on last bench)
A.done(walking getting more comfortable)
B.done w 92.5 kg 1st round 12/20 rest around 8/15
C.done (row)
1h of very easy Bouldering, some light Bench Presses. Mobility.
First day of activity since last friday. This flu was no fun at all, still far from recovered.
Hoping to be back on track monday.
A: Did jumping MU and 20 shoulder touches on the wall it wasn’t until the last round I was even balancing well. Did Hanging leg raises instead of GHD’s because people were on our ghd…the gym was just a cluster fuck this morning, people everywhere!
~2mins per round
B: Used 115# for all rounds…kind of mad, I weighted in pretty light today at 134.2 and 135# would have been do-able but not for 10 reps the first round.
1-12/37..I think the HLR got to my hands a bit
2-8/28
3-8/25
4-4/21
5-3/17
Pull-ups were ok today, I felt like my butterflies were really slow though, not sure why just felt like I was on the bar forever.
C: Just over 9mins, nice slow row then rolled myself out! My IT bands were still really tight this morning.
misread the A) thought it was NOT for time, As usual! did 2 rounds, the realized it was FT.
A) RX 6:41
B) at body Weight #155
1)10/22
2)8/23
3)7/24
4)6/20
5)5/15
might a been a little off on the 3 min rest. spotting each other took a 10 to 30 second extra time
C)8:23
totally brutal wod, I am beat down. fun stuff!
A. 7:54 (Subbed 3 pullups/3 dips for MU’s)
B. #175 (bw -5 lbs)
13/9
11/8
10/7
11/10
8/7
C. 8:39
A. 1:10,:59,:55
B.”Lynne” Bodyweight-165#
17-Bench/40-Pull Up
16/35
12/30
9/25
7/25
216 reps total
C.2:00 split- 8:00min total
A. 1:20/1:32/1:48
B. Bodyweight #215
9/23
6/20
3/15
3/17
3/14
C. 2:15 split
We,(Nick Rocco and Nick Martindale), only did 12 GHD’s each round on accident
Forgot to post yesterday
A. Done for 1rm of 235
B. 135,155,165,175,185×3 these felt great until the tip of my elbow started to really hurt on the way down. Not sure what it’s from, maybe tendinitis. Can’t do pushups now without it bothering me. Don’t get me wrong, its not excruciating, but really annoying right before retest week. Any advice?
C. Done for 1rm of 265. Easy.
D. Done
Obviously took today off. Excited to test squats soon.
A.) 2:37/1:43/2:00
Last two sets had someone hold my foot during the handstand walks. Also did 12 GHD on accident
B.) all sets at 215#
10/30
11/20
7/20
5/14
7/16
C.) 8:27.6 2k Row
A: 1:49, 2:15, 2:43 – Subbed 10 strict HSPU for the handstand walk. All MU unbroken.
B: Did all my pullups strict. Bench at 205 lb.
10/6
10/6
10/5
10/5
9/6
C: 8:08
A. 1:31, 1:32, 1:26
B. Bench at 198.
10/30, 9/21, 8/20, 7/17, 5/13 = 140 total
C. Done – just under 8 minutes.
A) Did not do this for time. Just completed as a skill warm-up. HS walks still pretty broken up.
B) My body weight fluctuates between 220 to 225 lbs. lately (I have not been super strict on my diet). Used 225 lbs.
7/30
5/20
5/20
5/15
3/16
Total reps = 126
Little off on the rest times between bench and pull-ups due to spotting for my training partner.
B2) For time, 21-15-9 of
95# Front squats
Burpees
Pull-ups
Time: 7:05
Did this WOD along with the other coaches at my gym after A & B. Not surprisingly, I tore my hand a little.
C)8:02
May have gone a little fast for a recovery row
A: About 16 min total. No where to hang my rings so did 15 PU and 15 dips each round instead of MU. Also subbed GHD’s with 15, 10 lbs. dumbbell leg lifts instead.
B: BW-195lbs.
15/12, 9/11, 8/10, 8/10, 6/6
All strict PU.
C: Going to run a mile.
A.
Not for time:
5 jump/MU’s
HS free holds
15 GHS
B.
BW 170
Used 145#
Chins 2 sets kip/3 sets strict
14/22
10/15
10/12
10/10
10/10
C.
OTM for 20min.
5x Snatch Grip High Pull
115# (focus on hip driving bar under chin)
A. 8:21 subbed 10 pullups for MU’s.
B. Used 75# (BW -60#)
14/20, 11/10, 10/10, 9/12, 8/12
C. 9:35
A)i didnt count time because my i cant do hs walk i just did as fast as i could and a little bit of hs walk.
B)80 kg (176 pounds )
20 /48
13/35
10/34
8/19(rip hand)
9/27
C)9 mins relax pace .
Was down with a stomach flu for a week and half. Back on the train now.
A. 2:41, 2:03, 1:55
B Misread this one. I have done Lynne several ways. I thought it was a 20 second rest between each round and the movements. So my volume is going to be low.
Weighed in at 177. 5 pounds lighter than before I was sick. Used 180lbs.
Round:
1. 14, 36
2. 5, 20
3. 3, 13
4. 2, 13
5. 2, 10
C. Completed
a) did not do for time because of hs walks. Mu’s and ghd done AFAP.
b) 80kg
17/46
10/35
7/30
7/25
8/25
c) swam for 20 mins.
a. 2 min per round
b. had some shoulder problems during the last few days so I did dead by strict pullups score was 12rds 8 pullups
c. done
A.
Done
I didn’t do it for time. I had to work untill 4h30 am and begin my new shift at 12h00 pm -> 01h00 am. I’m glad to see that today is a day of rest. Unfortanetly I have to work again, 12h00 pm -> 01h00 am. There’s no stopping me! All day, every day
B.
80 kg
15/11 (unbroken STRICT pull-ups)
12/11
11/9
10/10
9/9
C.
Row: 7″52′
A. Completed didn’t time.
- Completed with 20# weighted muscle ups unbroken.
- HSW only a couple trips.
- ghd unbroken
B. 190# BWT. Subbed 3 weighted pull ups w/ 24kg
11/3
7/3
5/3
5/3
5/3
* bench and weighted pull ups both need work
C. Complete.