Workout of the Day
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
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A. Done RX with rolling pistols and SHSPU. HSPU 17/15/14. BMU 4, 3/1, 3/1.
B. 264 RX. Burpees 22, 20, 21. 24″ BJO 22, 23, 24. Plank rows with 45# DBs 19, 20, 24. TTB 24, 22, 23.
A. Done RX with rolling pistols and SHSPU. HSPU 17/15/14. BMU 4, 3/1, 3/1.
B. 264 RX. Burpees 22, 20, 21. 24″ BJO 22, 23, 24. Plank rows with 45# DBs 19, 20, 24. TTB 24, 22, 23.
Skipped the skill section to do some event practice for a competition next week.
B. 262 reps
I think my split was Burpees: 22/20/21. Box Overs: 25/24/24. Rows: 16/17/16. T2B: 29/23/25
Had to work late yesterday so did 10jun workout today. DOMS is still in full affect…
A. 105/110/115/120/125/130 PC+SC went light since quads are fried from Tuesday
B. 4r RX 18:28 between the DOMS and 97 degrees plus stupid humidity didn’t have a 5th round.
A fun day of gymnastics, exactly what I needed.
A. 10 good AM 45#. 3 5-sec eccentric HSPU. 60 sec hollow hold. 3 jumping MUs.
B. 15 burpees. 18ish box jumps. 25# rows. Strictish T2B.
Are the sets of Max Reps supposed to be unbroken or just max in the allotted time?
Max in the allotted time.
Missed yesterdays WOD, so I did that instead.
A. 165/175/185/195/200/205.
Added a split jerk to the complex as well.
B. 13:55 Rx w/ strict pullups.
C. 12 min 1.5 mile run. Paced my friend on his PFA.
A. complete. 8 HSPU, 1-2 BMU
B.
Burpees: 20/20/20
Box Jump: 21/23/23 – oops, saw the jump over too late. Just did box jumps.
Rows w/55#: 25/28/30
T2B: 22/21/20
No worries – same stimulus!
Box Jumps or Box Jump Overs?
Jump-Overs (or step-overs).
Box jumps
Wod A:every 90 Sec for 18 min…
Station1 pistols alternating 10,14,14
Station 2 hspu strict 30sec..10,9,9
Station 3 hollow body hold..60sec,50sec,50sec
Station 4 bar muscle up..5,5,5
Word B: 3 Sets for max reps:
Burpees:22,23,21
Boxjumps 24 inch..34,34,34
Kettlebellplankrows 16kg each arm:30,30,32
ToetoBar:31,28,25
Nice work, Pe Ma!