Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes
B.
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
A. Banded push-ups x 15 reps (Bryan), 10 reps (Christy) vs. muscle-ups. 60 sec L-sit progression (tuck hold on chairs).
B. Run 200m vs. row
A. worked on Strict pull-ups, 5×5 back squats at 75%, glute rehab, EMOM of wall balls and T2B, DU practice/ chest 2 bar butterfly (Mendoza comp)
B. 2-2:13 each round. Trying to get better at burpee box jumps for the mendoza comp
A. 3 Muscle-Ups / 1 min handstand hold / 4x12s L-Sit Hold
B. 1:50 – 1:52 each round
A. All progression work. Turned into a really great workout.
B. 2:15 first round ended up at 2:55 last round (burpees hate me).
Last 2 weeks schedule has been crazy, had to combine workouts and do some all strength days. Glad to be back on track!
A: Did ring muscle up practice, 10 shoulder taps, knee L sit on rings 45s
B: 2:01/2:03/2:06/2:07/2:06 rx’d
Made up Friday’s:
A. Back Squat 225×5, 260×4, 295×3, 315×2, 335×1, 355×1 (20# PR!!!)
B. 21-15-9 of Front Squats @ 135#, T2B: 7:10
The programming is amazing. I haven’t PR’d my back squat in over a year. I felt like I had more in the tank today for that too, but didn’t want to get greedy.
BOOM!!!! Huge PR Stars! That is awesome! Nice work Aaron.
A. Completed RX, 5 muscle ups per round, around :45 sec L-sit per round
B. 2:02, 1:57, 2:02, 2:08, 2:12 RX
Great job Bz!!
Getting back into it after running kids camp at our box last week. Was able to get in a few WODs after camp on some days. Glad to be back on the programming today!
A. Done with MU progressions and dips, HS holds against the wall (tried HS walks but couldn’t get my balance once I moved my hands), and modified L-sit with knees bent
B. 2:23, 2:23, 2:25, 2:27, 2:36 (little stumble on one step up). Did burpee box step overs (don’t trust myself to jump that high anymore).
Step overs work the same! Nice work Kate.
A. Done RX. 5 MU per round.
B. 1:40 + 1:44 + 1:48 + 1:48 + 1:48 = 8:48 total time RX.
Nice work Jon!
A. Done
B. sub 200m run for row
1:31, 1:30, 1:28, 1:28, 1:25
Had a buddy in from Memphis this morning at the R-Box. Great morning sesh!
A. Done, all modified versions
B. 2:30/rds 2-4 up to 7 burpee box jump overs/2:58
I don’t have a rower so I used the barbell and did 25 SDLHP to mimic rowing
Nice work Frank. Often Michelle will tell us to sub running for row vice SDLHP. Not sure of the reasoning, but I always run when Rx is row as I don’t have a rower.
Thanks Jeremy! I will do that from now on… I would have rather run anyway lol