Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees
A: 20/12/60sek x3 sets
B: scaled to 15-12-9, I have mild flu 🙁
12:05 @ 95#
Argh! The flu sucks, sorry buddy. I was sick earlier this week too. 🙁 Lots of rest and water! Maybe changing that scary profile picture will help too. 🙂
A. Arch to Hollow Rolls x 20; Supine Ring Rows x 12; Handstand Hold: 60sec, 55sec, 55sec
B. Rx: 8:43
First time doing arch to hollow rolls and loved the different stimulus they provided. Supine ring rows felt strong and the handstand holds improved a bit. MetCon felt pretty good despite lack of sleep from second week in grad school.
Those are pretty fun, huh? Glad you’re seeing improvements! Keep on top of that sleep as much as possible. What’s your master’s program?
I’m at Kansas State for Ex Phys. My advisor heads a Functional Intensity Training lab (which also serves as a CrossFit affiliate). She’s done some CrossFit research and I hope to follow in her foot steps.
A. Not sure what evil sorcery these hollow rolls are but I definitely exposed a weakness here. I think I was overextending in the arch and my back was not feeling 20 reps. Ended up with 10 each round. Did 12 rows and averaged 30 second holds.
B. Had to take a call midway through but I’m thinking I was in the 14 minute range.
C. Did an extra bench session earlier in the day, some of the “bro’s” at work were talking and I couldn’t resist. Worked up to 315 for a double.
Evil sorcery!
Hahahahaha that’s hilarious!
A.
10 arch to hollow (first time doing these, wanted to test the waters. Will do as prescribed next time)
12 supinated ring rows feet on box
55ft handstand walk unbroken
B.
Scaled thrusters to #95 10:21
This one was a spicy one!
Super spicy! Great work today Felix!
A.
20 arch to hollows, surprisingly difficult
12 ring rows w/ elevated feet
1 min HS walk practice. 10 ft was my farthest today
B.
10:21 scaled thrusters to 34 kg due to hip adductor ailment
Great work today Jared!
I hated this workout but not as much as keith. Keith took 15 minutes, ha!
But you did it! Great job, guys!
really enjoyed part A. today! My handstand walks are really progressing so that’s always fun! I got 10 reps on the supine ring rows then 8 in the last round.
Skipped part B because I wanted to give my shoulder another day to relax with overhead stuff even though it felt a million times better today after acupuncture yesterday.
Did a bench press bro sesh with my friend instead then later in the day rowed a 1k for time and got 3:41
Hope your shoulder is feeling 100% real soon!
thanks Catherine!
A.
Station 1 – 20x arch to hollow
Station 2 – 12x tempo ring rows
Station 3 – :30 nose-to-wall handstand hold
B.
Had to shut it down after round of 21 + 15 thrusters (Rx – 11:09) because … my pants were falling down!! I wore these cursed lululemon pants that are way too loose … they don’t do kipping PUs/burpees … probably TMI but that’s the reason. It was a demon WOD while I was doing it, anyway
Thats hilarious! Just last week in the middle of warm up with DU’s, my husbands pants fell down, but he didn’t stop because he was stringing together more than he ever had! I was coaching and made sure to bring it to everyone else’s attention!
Yeah it was getting to the point during the pull-ups where I wasn’t sure what was going to happen next, so I made the conscientious decision for the class around me to stop the WOD 😀
Haha! Well, not wearing those for another Pull up burpee combo I hope! 😉 We all have a pair of those darn pants 🙂
A: arch to hollow, I tried hard not to use my elbows to help!
Way to go for it today Amber! Sometimes you just gotta push your limits a bit 🙂 So happy to see the progress on those HS walks and now you know you can handle 95# thrusters for many reps! 🙂 Successful day!
Back squat 5×3
B.) 17:51 strict pull ups, otherwise rx. Thrusters were miserable.
Way to work through it Victor. Strict pull ups would change this workout completely. Mind if I ask why you did strict pull ups instead?
Recurrent shoulder dislocations, the kipping puts the shoulder in the ‘danger position’
Ah I see! Good call on strict pull ups.
A: arch to hollow, hard on the hips!
12 ring rows, parallel to ground at top of row.
60 sec static holds against wall.
B: benchmark day. Substituted “Jackie” 8:24
Great work Leslie! That’s a great Jackie time!
If someone wanted to follow the workouts posted here but couldn’t train on the six day per week schedule typically provided, what would be the recommended way to follow the program? Simply the follow the workouts in order with extra rest days incorporated thus creating a “time delay”?
Sean, My recommendation do what ever workout is on the day its posted. I don’t work out 6 days per week, I typically do 4, sometimes none. I don’t sweat it. Look at the work out of the day and attack it. There is plenty of variety and you will get better doing it that way.
No need to move days or workouts around at all. If you miss a day or two just continue to follow along as best you can
Short on time so snuck in B before I coach.
B) 10:04rx -thrusters crushed me today
Will try and sneak skill work in after class
Smoking fast Ryan! Nice work.
Nice work Ryan!! That’s a great time!
I think I need to start modifying squats for a little while. Today probably did not help my knee at all
A1. Did 20 V-Ups and 20 Superman instead…long story.
A2. 12s
A3. Worked on 45-sec static holds off the wall. Managed 30s across all 3 rounds.
B. Holy wow mom. 11:47 RX
Nice work Will, I know exactly how you feel!
Great work Will! It was a fun one! 🙂
A. “Weeeeeeeeeee!!!!”
B. RX 11:11. Overestimated rep scheme by a lot, had to chop the thrusters up more than I would have liked. Super metal workout.
So metal.
Killing it! It wasn’t all metal. 2/3s of the work was metal, the other was rubber.
A. Complete
B. 13:25 rx that was terrible
Atta Boy Bz! Terrible is right!
A: Done. Handstand walk try whitout assistance.
B: scaled 75lbs. Pull up without band. Time:17:06
Too dificult for me to do thruster with 75lbs, but I did
A. Done RX with HS walks. 12 RRs each time.
B. 11:17 RX. Thrusters 12/5/4, 5/5/5, 5/4. PUs UB. Steady pace on the burpees.
Nice Jon! You smoked that workout! Great time 🙂
Killing it as usual Jon! Nice work and way to crush that bad boy!
A.20 ea./10ea./45sec band HS holds
B. Scaled thruster weight 115 time: 9:58
Exercise breakdown:
thrusters 15/6,8/7,6/3 short quick pauses
Pull-ups unbroken butterfly
Burpees: 15/6,8/7,6/3 quick pause
A brutal WOD!!! Thanks for the beating!!
Great work Seth! Lots of mobility and smashing today! 🙂 You might get a little sore in your lats and legs!
A. Done
B. RX 14:59
Nice work Kyle!