A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: 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 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
A. Roll to candlestick + low ring progression. (Did 3 candlesticks for every low ring prog. ) x 4 reps HS wall runs. – found a way that doesn’t make me feel like I am going to topple over any second. Kept my hands a bit further from the wall and swayed my body from hand to hand so I had a rhythm. (Keeping everything tight of course.) 22, 26, 28 shoulder taps. Pistols with 10# weight. X 20 reps At least ONE exercise feels natural and easy! B. KB @45# 6 sup grip CTB however I could get up… Read more »
A) Front Squats
kg x reps: 80×5/85×5/90×5/95×5
B) FT: Reps-70; 70; 35; 35 (wifey made my bday WOD)
Hip bridge
burpees
–22:49–
A. Done–getting better at all 3 of these movements.
B. Done as Rx…that’s a lot of CTB
Nice start to the week.
Great start for sure!
A. Worked up snatches, DB press, pull ups, HSPU
B. Rx
A. DND, short on time
B. As Rx, compete…..holy hell this hurt. I finished 45 minutes ago and I can still taste bile. Finished each movement in ~25-30 sec except for rowing.
Ew, bile! Tough one for sure!
A) MU progression (low) @ 5 reps each; HS walks @ 50 ft; pistols w/10# DB @ 16 reps.
B) RX complete.
A.
MU progression + 5 dips, Wall runs, Step up pistol progression, almost got em down
B.
200m row, 10 strict pull ups, completed all rds. Got interesting after the 3rd
Awesome work today and great news on the progress with the pistols!
Thanks
Done.
Part A
A1: 3 strict c2b + 3 ring dips
A2: 3 wall walks
A3: 16 pistols
Part B
Last time we did this one (scaled) I really struggled to keep up with the timer. This time it felt more comfortable although I scaled c2bs slightly differently. Objective was 30s work/rest
B1: 10 burpees
B2: 15 kbs at 24kg
B3: 10 thrusters at 30kg
B4: 5 strict pull ups
Yay for progress!
A. 1 – 3 rolls to candlestick + low ring MU prog x 4 2 – Handstand hold for about 15 sec + walk approx. 5-8 foot 3 – Alt Pistols w/ 10# DB x 20 reps B. RX (150m row) – 21:25 Did this for time because my 6 yo daughter was “helping” me and I figured it would be easier than trying to keep track of minutes. NEVER thought I was under the time cap….makes me SMILE! Last 2 rounds of thrusters got spicy after doing those weighted pistols…but man will my legs look GOOOOOOOD this summer! THANK… Read more »
Love having a helper! Have her help you with burpees next time. Kids love burpees for some reason. 🙂
A. 1. 5 unbroken sets each time
2. Wall stands
3. 16 free form and 2×16 w/15# kb
B. Wow!! This one was a pure grind. Such a mental battle. All rx’d but last 2 sets of AD bike:
1. 15×4, 10, 6
2. All 15 u/bx6
3. All 10 u/b x6
4. 12×4 u/b, 9/3, 12
Nice work!
Finally registered for the open. I’m athlete # 178052. Best of luck buddy!
Awesome, hopefully the WODs will be easy compared to today!
That’s the plan! The evil, evil plan….
Can’t wait to track you guys!
A. Done with mix of plate assisted and band assisted pistols.
B. Wow. Maybe it’s just Monday but congrats anyone that can complete all of this RX. Struggle through everything, but only got 10 to 12 cal on the bike after the first round
That bike was no joke!! It was a soul crusher that last round when the calories just refused to move! Lol
So true, first time I had my shirt off in a WOD in months. I was drenched!
Glad it wasn’t just me. Felt like I hadn’t worked out in weeks the way this hit me in round 1!! Lol. Glad I had my training partner to suffer along side today.
Was definitely spicy
A. Check (MU progression, wall walks, rear lunge/knee tap modified pistols)
B. Check. Rough. Rx first round, then 200m row, 12 KB swings (32kg), 8 thrusters (95), 10 C2B pull-ups.
Great job, James! I’m going to be doing lunges instead of pistols today too.
Holy cow, I honestly don’t know how I was able to keep up with this wod, even with the scaling that B part is a killer.
It was fun:
You getting excited about the Open announcement?
Hi Michele, I actually had a dream a couple of days ago that 17.1 was a written test and I didn’t know any answer; so yeah, super excited XD
Haha that’s great! Can’t wait to see!
A and B; A or B?
A and B. A is usually strength or skill work and B is usually metcon. It’s meant to be done in an hour with a warmup.
Thanks!
Thanks! My crossfit was closed. Mostly exercises were divided: Strength and WOD. For example: A) Deadlift 4×3 STRENGTH AT 80% 1RM B) WOD 21-15-9 thrusters, Pull-Ups.
Hi Maciej! Welcome! Where are you following us from? Please continue to ask questions, share goals and post results here! Coach Cat and I are here to help! (As are your fellow Performance followers)
A. Muscle ups 11/12/11
Wall walk 20 reps
Pistols onto a 12″ box 20/20/20
B. Done RX horrendous!
Wasn’t B deceiving? CJ is good at programming secretly evil workouts. 🙂