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….

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Jon S
Jon S
August 27, 2015 10:27 am

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

Matteo Kravczyk
Matteo Kravczyk
August 27, 2015 3:56 am

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

Todd E.
Todd E.
August 26, 2015 9:09 pm

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.

Bryce Smith
Bryce Smith
August 26, 2015 9:44 pm
Reply to  Todd E.

Smart choice to listen to your body Todd! That is a lot of weight on the bench press! Way to work

Felix JC
Felix JC
August 26, 2015 8:29 pm

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!

Bryce Smith
Bryce Smith
August 26, 2015 9:45 pm
Reply to  Felix JC

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 =)

Kyle Swinford
Kyle Swinford
August 26, 2015 7:50 pm

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.

Bryce Smith
Bryce Smith
August 26, 2015 9:46 pm
Reply to  Kyle Swinford

Nice work Kyle. Looks like you are killing muscle ups!

Marty
Marty
August 26, 2015 7:39 pm

A. 100kg-110kg-120kg-130kg-150kg
1-2-1-x-x
45 secx5

B. Had partner got 4 rounds even. Fun one!

Bryce Smith
Bryce Smith
August 26, 2015 9:48 pm
Reply to  Marty

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 =)

Marty
Marty
August 27, 2015 6:01 pm
Reply to  Bryce Smith

Thanks for the input, will do!

Mandy Demy
Mandy Demy
August 26, 2015 7:11 pm

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.

Catherine Blatner
Catherine Blatner
August 26, 2015 7:12 pm
Reply to  Mandy Demy

Great work Mandy! 🙂

Leslie A
Leslie A
August 26, 2015 6:57 pm

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.

Catherine Blatner
Catherine Blatner
August 26, 2015 7:12 pm
Reply to  Leslie A

Nice Leslie!!!! Yay for a PR!

Kyle J Smith
Kyle J Smith
August 26, 2015 4:27 pm

A. 225-325#. 5 jumping muscle ups. 1 min hs hold on wall.
B. Skipped to go run stairs with friends.

Catherine Blatner
Catherine Blatner
August 26, 2015 7:11 pm
Reply to  Kyle J Smith

Great work today Kyle!

Ryan Smith
Ryan Smith
August 26, 2015 3:05 pm

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

Catherine Blatner
Catherine Blatner
August 26, 2015 7:11 pm
Reply to  Ryan Smith

Nice Ryan! Those muscle ups will get better with all of this practice! 🙂

Jared
Jared
August 26, 2015 2:50 pm

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.

Catherine Blatner
Catherine Blatner
August 26, 2015 7:03 pm
Reply to  Jared

WHOO HOO for a PR!!!

Erik - Stockholm
Erik - Stockholm
August 26, 2015 1:46 pm

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)

Catherine Blatner
Catherine Blatner
August 26, 2015 7:03 pm

Great work today Erik!

Bz
Bz
August 26, 2015 12:50 pm

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

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Michele Vieux
August 26, 2015 1:16 pm
Reply to  Bz

Nice work, B!

Erin
Erin
August 26, 2015 10:52 am

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.

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Michele Vieux
August 26, 2015 1:16 pm
Reply to  Erin

Crazy legs! Way to go!

Chris M.
Chris M.
August 26, 2015 8:38 am

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)

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Michele Vieux
August 26, 2015 1:15 pm
Reply to  Chris M.

Yay burpees! Great workout!

Bryce Smith
Bryce Smith
August 26, 2015 9:50 pm
Reply to  Chris M.

Bulgarian Split Squats!!!!!!!! Woooohooooo

Amber Nollen
Amber Nollen
August 26, 2015 6:29 am

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!

Catherine Blatner
Catherine Blatner
August 26, 2015 8:32 am
Reply to  Amber Nollen

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!

Amber Nollen
Amber Nollen
August 26, 2015 2:08 pm

Done!

Anthony
Anthony
August 26, 2015 5:26 am

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.

Catherine Blatner
Catherine Blatner
August 26, 2015 8:30 am
Reply to  Anthony

Great work Anthony!

Frank Palomino
Frank Palomino
August 26, 2015 5:01 am

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

Catherine Blatner
Catherine Blatner
August 26, 2015 8:30 am
Reply to  Frank Palomino

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?

Frank Palomino
Frank Palomino
August 26, 2015 8:46 am

Thanks! I was HS walking to the wall, I definitely feel some progress!

Ryan Smith
Ryan Smith
August 26, 2015 3:53 am

The muscle ups in station 2; max reps unbroken or in the 2 minute window?

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Michele Vieux
August 26, 2015 12:26 pm
Reply to  Ryan Smith

In the 2-minute window.

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