Warm-Up.
Followed by…
Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30
Followed by…
Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 5
Bottom’s Up Kettlebell Carry x 40 yards
Then…
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Five rounds for time of:
10 Strict Handstand Push-Ups
20 Push-Ups
40 Double-Unders
Warm-up
A) 17’5kg for the DB’s Shoulder Presa
B) Metcon: 13’26 (RX)
A. Done w 125 bar for press
B. 15:42*
*Rounds 4-5 cut SHSPU down to 5 after losing all momentum and will to live. Maybe from HCJ yesterday but shoulders smoked.
Hahahaha well described!!!
Yes! after 1 round I started questioning my life choices. I should have scaled more. It took FOREVER!
This was not fun. Super sore from the last couple of days.
A Done with 25# DBs
B. 17:58
This took soooooo loooonnggg. My lats and shoulders were toasts after round 1.
Oh well.
Love the ‘oh well’ shrug off, but yea, def feel like the smoked upper body is harder to force reps thru than with lower body
Definitely! Kind of curious to see if I could improve much, if I was fresh.
Oh heck yea you’d improve much – part A def sets u up for a lotta difficulty on B
Yeah it was a tough couple of days. I was feeling it last night as well! Great job pushing through Rx!
Thanks Mike! Happy it’s REST DAY!
A. Three sets of:
8 – 55# Dumbbell Shoulder Press @ 2111
8 – Supine Ring Rows @ 2111
12 – 10# band face pulls
6, 7, 8 – Strict T2B
B. 16:08
SHSPU’s have been steadily declining for a while but the good news is that the pain is gone thanks to crossover symmetry. Healthy enough to start building capacity again.
Great work Luke!
A. Done. Shoulder press done with 44 lb kb.
B. 14:56 with some subs. Pike pushups instead of SHSPU and 30 44 lb KBS instead of DU
This was a good one for me to push through with limited time.
Wow, nice work, esp with the swings… 30 swings @ 44 ain’t no small matter
Thanks man. Swings are in my wheelhouse, and it had been quite awhile since I had done them in a metcon.
Been awhile doing swings for me too and I don’t miss them haha
A: 17.5 kg db
B: 26 min (slow for good form on pike press (20kg plates to go negative)
Great WU + 10 min TM Run with Nasal breathing!! Getting better every time! A. Done 25# DBs for Shoulder Press x 8 Ring Rows x 8 5# DBs for Face Pulls x 15 Strict T2B x 8 (really only got a good tempo on the first 4-5) ***This was more about quality and tempo…kept the weights lighter and manageable B. 5 Rounds for time – 13:04 10 Strict HSPU – w/ abmat – UB, UB, 6/4 reaming rounds 20 Push Ups – 13/7, 13/7, 10/5/5 remaining rounds 40 DU – 1 trip in rounds 2 & 3 Wanted to… Read more »
You crushed it. That’s a really fast time for B!
That was my plan for part A as well—slow and steady. Well done Candy!
Hey guys,
It’s been maybe a year since I posted, but I’m trying to get back to the full swing of things and look like Batman by the end of 2020. Currently sitting at 5’8″ and 150 lbs on a sunny day, with the current workout regimen consisting of Sour Patch and throwing my kids (now two of them) in the air, and now this.
A. Done
B. 5RFT (subbed Strict HSPUs w/ Overhead DB Walking Lunges – 60 lbs): 13’41”
Looking forward to joining y’all again!
HOLY HELL…TEDDY IS THAT REALLY YOU?? What a week…TLH and Chris M back in the house and now Teddy….This is OUTSTANDING!! What a GREAT Wod to come back to…NOT..you really kicked some A$$ on that metcon…congrats!
I just didn’t want to be left out of the party 😉
Looking forward to seeing you dominate 2020 Candy!
Ha! I was just thought last week, “I wonder what Teddy is doing?” So funny. Congrats on the kiddos and welcome back!
Thanks Janelle! I was low-key stalking for a bit but decided that if I start posting I’ll probably start working out more this year lol.
Good to see you back Teddy! You will be back to taking down bad guys in no time 🙂
Thanks brother! I’m just hoping I don’t fall too far behind the pack! Cheers to the new year ??
Now this is a fantastic start to the new year!!! Welcome back and congrats!!!
A. Shoulder press done with 25kg DB
B. 5 RFT 11’40
Definitely had to break down the SHSPU’s after the second round, the PU’s felt ridiculously tough after those!!!
A. Done- shoulder press with 30# dbs
B.Have no idea of my time – this old dude came over and talked my ear off right in the middle of the workout. Whatever my time was, it was SLOW. Did khspu with 2 mats underhead. Felt like those and the pushups were so hard today!
Nice work Anika! Why in the world would anyone interrupt your workout? I’ll need to teach you the workout Bitch face!!
Haha! I feel like I DO have a workout bitch face! It wasn’t scary enough I guess…looks like you kicked butt on this one! Great job!
Haha. Depending on the workout I sometimes don’t mind the neighbors interrupting! Other times, I wish I could know what they are thinking 🙂
I love slaughtering my shoulders as much as the next guy but a shoulder heavy workout 1 day after a shoulder heavy WOD is the reason my old self left the programming for several months.
Did A w/50# DB
B. 3 Rds NFT
Some choice cardio after.. might see you good folks in another month or so
Nice to have you back even if only for a quick dip – I know my self programming is hugely biased and I can’t be trusted out in the woods on my own.
Thanks Chris. I never really have a plan on my own other than sweating and working hard for an hour… I basically just assess my soreness/fatigue, come up with something that works for my current state and go with it. It’s certainly not a recipe for gains, but it keeps me ready to fight. I’ve just grown weary of heavily modifying the programmed exercises and then trying to rejoin the group later in the week only to have more conflict with the programming. I love the crossfit community but I’m past the age when I could squat/lunge 3 days in… Read more »
Keep fighting the good fight Matt – cheers.
You’re still my hero.
Makes me sad…but I understand…keep working hard and check in on us even if it’s to give us all some much needed shit! BTW…look up above…TEDDY is in the House today!!
I second this!!
So true Chris. I’m hot garbage when I self program.
… just what the doctor ordered …
A1. DB Shoulder Press 2111: 3 x 8 w/ 40s
A2. Ring Rows 2111: 3 x 10
A3. Band Face Pulls 2111: 3 x 15
A4. Strict TTB 2110: 3 x 6
… first time doing these pain free in years.
B. 3 RFT: 10 – SHSPU | 15 – 24″ Box Jumps | 20 – Push-up
8:45
… muscle endurance is certainly missing from the time away and I also need to find my rope.
Damn dude….ridiculous time on the Metcon! I was pushing for under 10 because of your time…absolutely not there!
A. Done with 55# DBs.
B. Holy grind. Simple but brutal. Had to scale HSPUs after first round: 10, 5, 5, 10 presses with 35# KBs, 10 presses.
15:05 total
Definitely a grid today…but looks like you pushed hard Dave…outstanding!