Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
A. Muscle-Ups: 2 sets of 5 each round in ~ 1 min (~20sec rest); HSWR: 32 reps (32 feet in 10 meters); Pistols: +15# KB 16 reps
B. Rx except failed to get 12 CTB pull-ups in rounds 4, 5, and 6 (6, 9, 6)
A: 1 Muscle-Ups = 3 Chest-to-Bar Pull-Ups + 4 Dips / 20 HS Wall Runs / 20 Assisted Alternating Pistols
A1: 2MU / A2: 2MU+1Pull-Up / A3: 2MU+2Pull-Ups
B: Row = Snatch Grip High Pull @ 75# / DB Swing @ 55# / Thrusters @ 75#
2 sets unbroken
3 set: 6reps C2B PU
4 set: 9 SGHP / 7 Thrusters / 7 C2B PU
5 set: 10 SGHP / 7 Thrusters / 6 C2B PU
6 set: 6 SGHP / 12 Swings / 6 Thrusters / 8 C2B PU
Is there a measure I can use when substituting HSWR for Handstand Walking? Time upside down? Shoulder touches in a meter? Shoulder touches in one foot?
Only time for B…. all rx. C2B were the killer for me as usual. Managed 3 sets unbroken. I’ll make up the MU HSW sunday.
oof that one was rough!
A.
I did the candlestick rolls and parallel bar dips 5-6 dips each round
Did handstand wall runs
Did pistols with a band across the rig bc my mobility seriously limits me
B.
1- Rowed 150
2- used 50 lb KB
3- scaled to 75 lb front squats bc my shoulder has been acting up
4- did banded strict pullups
I did this at the commercial gym I work at and was involuntarily grunting quite a bit and had a lot of spectators haha. Awkward.
A.
MUs: 9/7/6 – first set was a
Ya know that clip from the froning documentary where he rides into the garage on his bike, does the workout, then rides out without skipping a beat…yeah, that was me today. I mean minus the super human strength part… A:banded mu’s 5 each round. Wanted to try the candlestick roll to low rings but no time to set up Freestanding handstand holds Overhead alt pistols with just pvc 16 B: Airdyne (80 pumps) 50#lbs 65# thruster Chest to bar work for the minute. Could get a couple ctb then just did as high as I could get. Then used green… Read more »
Weird, i was thinking about that same Froning video while i was doing this WOD! Haha!
That’s hilarious! It was one of those days…I literally walked in the door from work, put my bag down, quickest change of clothes ever, started the timer, workout done, and in the car to go coach!
A: 5 roll-2-candlesticks + 5 low-ring mu progressions
10×side shoulder touches
20 alt pistols, no added weight
B: Had to stop for 2 minutes after rounds 2 and 4 to catch up and breathe!
150m row, about 36 sec each round
#53 kettlebell, unbroken
#65 thrusters
12 c-2-b ‘s
I think i may have died a lil bit during part B!
A. Seriously abbreviated into a warm up.
B. Scaled a bit: Very russian swings. Regular pull ups.
Perfectly tuff.
A. DND, short on time.
B. 4 rounds Rx. Props to anyone who does all 6 rounds Rx. 4 was rough enough.
A. all modified, for the HS Walks, I started about 3 ft from the wall and walked what I could, then repeated for the remainder of the round.
B. No rower so I ran instead
A.
MUs: 10, 9, 8
HS walk progressions
16 alt pistols
B. Hands and calluses really beat up from yesterday’s fitness wod and today’s MUs, so I modified a bit.
200m row
15 KB SDHP, 24 kg
10 thrusters, 30 kg
6 strict pull ups
A: skipped
B: Done – 75# thrusters / 54# kb / green band
No bueno!
A. Muscle-Ups – 7,6,6
Handstand Wall Runs – 14 shoulder touches (7/side – tricky)
Pistols – 16 (8/side)
B. Tapped after Round 1
Engine was blown out from yesterday’s “squatcleanathon” …
A. 8,8,8 muscle-ups, HSW 10 m and 16 pistols
B. To beat up to do this part today…
Glad to see I wasn’t the only one …
I tried one round… It wasn’t gonna happen today
Sometimes the best thing you can do if listen to your body. Hope you feel recovered by tomorrow 🙂