Workout of the Day
A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
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.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….
A. Changed to 5 rounds of 3 DL, 90s rest, 60s Freestanding HS hold, 90s rest.
DL 275, 315, 335, 355, 315.
B. Solo….no rower so I did a 200m run. 10 min AMRAP straight through. 3 + 200m + 15 KBS. KBS 30, 30, 20/10, 15. RD 15, 11/4, 10/5
A1: 10x Deadlift @ 225# every sets
A2: 3 rounds: 3 reps Ring Muscle Up progression + 4 Dips
A3: 60 sec Nose-to-Wall Handstand Hold
B: 30 sec work / 30 sec rest : 25x BB Row @ 45#, 30 DB swings @ 35#, 15 Static Dips
2 rounds + 25 row + 30 swings + 6 dips
A. Back was still sore from not watching my form on Mondays jerks. Did Bench 3×8@255 and some progression work.
B. 3 rounds plus 8 KB swings.
Smart choice to listen to your body Todd! That is a lot of weight on the bench press! Way to work
A. Deadlift: 225, 225, 275, 315, 315 No rings available opted for bar muscle ups, 5, 6, 6, 1 (tore left hand 🙁 DNF set 5) Handstand walk 45 sec for 5 sets.
B. Went straight through and got 2 rounds and 1 KBS swing.
This one was rough!
Awesome job with those bar muscle ups. Try using soap and water on the torn hand and then applying tea tree oil. It will heal in no time =)
A. Deadlift: 5 x 3 @ 335#; Muscle-ups: 16, 12, 10, 9, 9; Handstand Holds: :60, :52, :39, :45, :42
B. Did solo with approximate rest times of 52sec for the row, 57sec for the KBS, and 20sec for the ring dips. Completed what amounted to 4 Rounds + row + 8 KBS if I had a partner.
Nice work Kyle. Looks like you are killing muscle ups!
A. 100kg-110kg-120kg-130kg-150kg
1-2-1-x-x
45 secx5
B. Had partner got 4 rounds even. Fun one!
Nice work, keep working those muscle ups with maybe striving to accomplish 10 muscle ups every other training session, and then try to do 1 MU every minute on the minute for 10 minutes. This will get additional practice and strength gains for consistency on the rings =)
Thanks for the input, will do!
135#-185# deadlifts, 3 candlesticks and 3 mu progressions each set, handstand hold 60 sec x 5. Partner wod completed with box dips with legs elevated and lost track of how many rounds and reps were completed.
Great work Mandy! 🙂
A: #115 – #175 (#10 PR! Yay!)
4 roll-2-candlestick + 4 low-ring mu progressions
60 sec handstand holds against wall.
B: 2 + row and kbs, red band for ring dips.
Nice Leslie!!!! Yay for a PR!
A. 225-325#. 5 jumping muscle ups. 1 min hs hold on wall.
B. Skipped to go run stairs with friends.
Great work today Kyle!
A) DL- 365-385-405-415-425#
MU- 10-8-6-6-7 *sets of 2 and singles. Definitely my kryptonite. Felt super sloppy
HSW- 2x 35′ unbroken
B) side solo as an amrap
2 rounds + 250m + 30 swings
Nice Ryan! Those muscle ups will get better with all of this practice! 🙂
A.
Deadlift x 3 @ 100, 110, 120, 125, 130 kg PR
5 Muscle ups each round focusing on form
HS walk practice x 60 s
Started the wod late and took too long warming up so no time for B.
WHOO HOO for a PR!!!
A1. 100-110-115-120-120
A2. 0-0-1-0-0
A3. 60 sec toes-to-Wall hold, tried to Work on free handstsnd
B. “4” rnds (row, dips, kbs, row, dips,kbs)
No partner simulated rest (1:1 previous round)
Great work today Erik!
A. 315 up to 405, muscle ups 15,13,11,10,10, hansdstand walk practice, getting better at these finally stringed together about 10m walks on last two sets
B. We finished 4 ring dips short of 4 rounds
Nice work, B!
A.
1-worked up to 240 on DL
2-did low ring MU progressions and ring to sternum pullups
3-did handstand walk practice and did better than I ever have! My legs are a little crazy but that I can work on haha
B. no partner. Finished 2 rounds and 250 m row plus 10 swings. Used 54# and did russian swings and 10 parallel bar dips instead of 15 ring.
Crazy legs! Way to go!
Cottage WOD3
A. Every 2 minutes for 24 minutes
1. 20 Bulgarian Split Squats 20X1 (right)
2. 20 Bulgarian Split Squats 20X1 (left)
3. 60s Handstand Hold
4. 60s Hollow Hold
B. 50 Burpees for time
2:49 (gak)
Yay burpees! Great workout!
Bulgarian Split Squats!!!!!!!! Woooohooooo
A: all sets DL @245#
Jumping MU rings at ear height 4 reps
Freestanding handstand hold work
B: will do this afternoon…gotta work…stupid job!
Those darn Jobs always get in the way! 😉 Way to work around it and fit this into your schedule! 🙂 Be sure to post how your second session goes!
Done!
A: 225 all sets / 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 4 reps / completed
B: no partner today – 2 + 250m + 36 – walked to each station and just rested some before starting that station. Blue band for dips.
Great work Anthony!
A. 1) 185/215/245/265/265
2) 3 roll to candlesticks and 4 low ring progression
3) started 3 ft from wall and walked till touched wall, last round I started 5 ft away (starting to get better at these!)
B) work/rest ratio of 1:1 since no partner and ran instead of rowed since no rower. Finished 2rds + 200m run
Great work Frank! Way to make it work with no partner 🙂
Were you doing Nose to wall handstand holds? or HS walking to the wall?
Thanks! I was HS walking to the wall, I definitely feel some progress!
The muscle ups in station 2; max reps unbroken or in the 2 minute window?
In the 2-minute window.