A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B.
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
A: PU 4 reps 10 kgs / 15 / 20 / 25
60 sec L-Sit Hold
B: 8:07 @ 10 PU + 20 WBS 6 kgs
Did this on 7/15
A. L-Sit progression. 2 minutes total. Worked shoulders, feet flat on ground.
B. W/ Strict Pull-ups, 14# to 10′
10:30
Nice work!
A.M.- yesterday’s part B. 7+24 50# DB moderate pace
P.M.- A. 50# pull ups UB
L-sits accumulated 60sec for all 4 sets they were really broke. Abs are done!
B. Ring MU (first time ever doing rings, spent a lot of time trying to get the right starting grip) felt pretty good, fun movement. 20# WB- 10:50
2 a days are really kicking me right now. Going to hold off and on these. Not able to go hard in the metcons like I want, I can feel it and my times are showing it!
What are you doing in between the sessions as far as rest/recovery and nutrition? Have you bumped up your caloric intake?
I usually try to get some good mobility work in after my fist session for sure to set my self up for the evening WOD. I have a protein shake immediately after and then eat as soon as I can. I try to bump my calories and for awhile was actually tracking my food. I eat about 3600 cal. a day. The problem I have is finding nutritious foods that are “high” in calories. I eat a lot of meat veggies and fruit. However I always feel full because I have a huge amount of food but it’s not very… Read more »
Here are two things you could try.
1) add starch in the form of yams, sweet potatoes, or white rice.
-or-
2) add healthy fats – like eat a couple avocados per day extra; add coconut milk to your drinks; eat a spoonful of coconut oil here and there, etc.
Tweaked back during warm up yesterday so postponed yesterday’s wod till today:
A. 300/325/345/375/345/350
B. 7 rounds
I hope you’re back is feeling better!
A. Yesterday’s DL
3x 275-295-315-335-335-335
B. 10:00 even with MU
UB first round, then 3/2 and 10/10
a little too leisurely on transitions.
One of the few to do muscle-ups!
Pullups 4 each time with 20#
Lsits sucked today. Accumulated 30 sec each time
B: did low bar mu (bar at my hairline)
Took me 9:18
Nice work on Part A! L-sits…ugh!
A) 2/2/2/2/2, L-sits hanging from bar — WHOA. 30-seconds at best.
B) Maybe 8:45-9ish. Couldn’t get an accurate time b/c wallball targets are in back of house. Did most of pull-ups UB and all wallballs 10/10, 14# to the men’s 10′ target. Good workout. 🙂
Woo hoo!
A. 2-3-3-3 all 10 lbs
L-sits were done in increments of however long I could stand it. Mostly 10 sec. and under. No time kept. Did them till I hated my life each set.
B. No MU yet so pull-ups and no place for wb so thrusters at 65#. This sucked bad.
11:13
Great job though!
A. 35/40/42.5/45 for 4. Held tempo for all 4. Ugh. Did :30/:15/:15 for L-sit
B. 7:07 No rings or MU bar so pull ups.
Oh L-Sits!
They seem so simple but they are tough!!
B: 9:56 unbroken mu’s the first 3rounds. Chopped up the wall balls into 2 sets of 10. This one was a killer
Silent killer.
A) so weak! Wasn’t able to do the tempo properly as had to rest between singles but did 2 reps 1st round then 3 reps in next 3 rounds. As for L sits…..! Did these on rings and had to bend one leg. Did sets of 10 seconds to work to 30 secs per round B) 10:06 – did jumping bar muscle ups off a 30 inch box with 2 x 15kg plates and 2 x 5 kg plates to raise me up. On 4th and 5th round took one of the 5kg plates away. Enjoyed it. 1st 3 rounds… Read more »
Nice work today! For the pull-ups, you can always keep one foot on a box to allow yourself to maintain the tempo.
Ok fab thanks!
A) 12kg pull ups, haven’t done supinated in a while, and never at a tempo.
B) ring Muscle ups, unbroken for first 3 sets then 3&2. First set of wallballs unbroken. Then 10 and 10. 8:22 RX
Love us some tempo!
A. 70# DB x 4 reps for each set. Held the L-sit for as long as possible over 60s.
B. 7:58 RX with ring MU (5, 5, 3/2 x 3). WB UB.
A) wpu’s w/ 50lbs slam ball Did 4×2
Lsits done by holding myself off a box with my knees at a 90 degree angle.
B) 9:57 doing muscle ups
Great job, Brent!
I am having a hard time finding a wall ball place at the new house. Would light thrusters be an acceptable sub for wall balls?
Yes to thrusters!
Did yesterday’s work this morning…
A. DL E3MOM…3×235/3×255/3×265/2×285/3×265/3×265
B. 12m AMRAP 12 reverse lunge/9T2B/6 SHSPU
7rounds +21
Lunges got me. Was able to stay UB for all movements, but the lunges slowed me way down as the reps added up.
That’s a great score!