A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(accumulate the time if you cannot sustain the hold)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020
B.
For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches (55/35 lbs)
30 Toes to Bar
A. Bryan (chair tuck hold vs. L-Sit, rng pull-ups).
B. Bryan (run 800m vs. row, 35#) – 8:25.
Theme of today:live to lift and hike another day! Ie check my ego at the door.
A.
WFHSM☑️
Ring knee lift hold 30 sec cum
Ring pull-ups ☑️
Rev Snow Angel ☑️
B
1000m row -4:00
50 single arm DB snatch 25#
30 strict leg lift
9:38
C
Balance pad work- everything below on a balance pad
Unilateral bridge 10 es
Front plank 30 sec
R side plank 15 sec hold followed by 10 leg lifts
L repeat above
Did yesterday’s Performance today. I’m wiped!
Pause Back Squats
5×5 w/ 2-3 sec pause
255,255,255,265(x4),265×5
A. EMOTM x12
1-wall march x20
2- Ring L-Sit x:30
3- Ring L-Pull ups x8
4- Reverse snow angles x10
B. For time
Row 1000m
50 db snatches
30 T2B
10:25
Didn’t push too hard on this. Just got it done at a good pace.
Rest tmrw. 18.2 Saturday
Did some arm work for part A today
21,15,9
DB curls @35
Triceps push down @100
Strict Sup pull-ups
Bench dips
Curl Bar @67
DB tricep ext @35
B. Snatch at 35# (9:03)
Swim WOD complete! It was nice getting in the pool for a different stimulus. I used to do a lot of sprint triathlons and never worked the finger drag on the water. I do feel like it was beneficial for a high elbow pull in a clean or snatch.
Did 4 rounds of 18.2 after the swim and it was a quick burn; looking forward to the coaches tips on how to approach.
Still a day behind
Yesterday’s emom as Rx
Under 30 seconds all the way thru except the wall balls under 40
Great workout
A. HS March 20 reps
30-40 sec l sits on rings
8 strict ring pull-ups
Reverse snow angles
B. Rx: 9:41 (row 3:40)
Snatched unbroken; T2B in small sets
C. Foam rolling and getting ready for 18.2 in the morning!
Bro great time on that row and going unbroken on those snatches. Good stuff man, way to crush it!
Thanks teddy! I’m a fan anytime rowing shows up. That’s a strength for sure and with the snatches I thought I could go through it without setting the weight down. I was glad to see that come through. I set a target of 10 minutes going in.
A.
HS marching RX
Ring L sit – 30 sec, 30 sec one let out at a time, 30 sec
Ring Muscle up Progression off a box x 4 reps
Reverse Snow angels – done
B. Took this nice and easy and then my sick toddler had several melt downs mid work out, so more rest then I intended.
10:17
KB Snatch (This is the first time I’ve been able to do these!)
TTB were a lot of small sets and singles and the bar at home is not hight enough.
https://www.youtube.com/watch?v=UdrzuNfU0vw
Broke my snatches into sets of five too and we got the exact same time. Well done amiga!
I did finally stop my timer after the snatched because my daughter was wailing. Then I sat and comforted her for a few minutes then went back to the TTB. LOOOONGG rest time in there, so you beat me silly. 🙂
A. Skipped L sits and did pull ups on the rings everything else as prescribed.
B. Row 3:31, Snatches took a while 8:30, finished T2B 12:22.
God it was hard.
Can this be done with a Power Snatch? Or is a full snatch?
Your choice! It’s meant to be power snatch though.
A. L sits better but still not rx. No rings so I used straps for Strict pu. Couldn’t hit 8 ub; 6 first rd and fell apart from there on.
B. Rx. 14:22
For the EMOM it is specified as intervals and not minute 1,2,3,4.
Does this mean that the handstand march is done consecutively in minute 1,2,3 then the Lsits 4,5,6 etc or do we rotate through circuit style?
You have to rotate the movements, so it will look like this: 1-2-3-4 / 1-2-3-4 / 1-2-3-4
Spending a 1 minute interval on each movement before moving on to the next, for a total of 3 sets per movement.
15 min easy aerobic threshold running for active recovery.
Hoping to get some yoga in after work.
Good call, Mike!
A.) Subbed 6 strict hspu for walks. Ring pullups.
B.) 11:25. Strict T2B
A. 1- Done
2. Done
3. Subbed ring pull ups x 3 reps
4. Done
B. 11:08 Rx
Fighting another chest cold so took it easy after three rest days.
Any kind of effort seems to make me cough badly…
A. did 6 strict pull ups and L sit using parallel bars
B. 12:30 with 18kg DB and knee raises
Not sure how 18.2 is gonna go tomorrow….sad
I hear you Mani, it’s cold season all over, but just focus in showing up tomorrow and doing the work, that’s the result that counts
Thanks for the kind words Jorge!
A) Scaled the 3rd interval to 3-4 strict ring pull ups, did the L sit using parallel bars, which is much easier than the rings. Hardest part was the ring pull ups, I really love handstand marching and it’s been a while since I did L sits, felt comfortable to do them in 3 sets of 10 seconds each with 5 seconds breaks consistently. B) TIme: 11′ 57″ I gave myself a 12′ timecap, happy to have beaten it although just barely. Completed the row in 3:44, split the snatches in sets of 10, took me around 4 minutes to… Read more »
Good morning, all…
A. Done with ring pullups, hanging L-sit. Wall March is so much easier now.
B. 7:57 with 50# dbell. Mentally and physically drained today. Broke santch into 30/20 with about a :20 break. I wasn’t breathing hard, I just didn’t feel like doing them! Broke t2b 10/10/5/3/1/1.
Way to get after it even though you were drained. Keep up the good work buddy!
Impressive part B!
A. Done with 25ft HS walks and Bar MUs
B. 9:02 – Done with 10 bar MUs for TTB
Lots of stretching and foam rolling. Soccer tonight, rest tomorrow, 18.2 on Saturday. Go get it everyone!
Unbelievable A, so impressive.
Believe me, it took me years to get the HS walks. Once my 7yo(now 8) daughter started doing them better than me I knew it was time to step it up ?. Ps she still does them better than me!
Haha fantastic!
Not so much sore, just tired.. nice sub with BMU.
I wanted to practice BMU for the Open, but mainly I just don’t want to do any more TTB for a while!
man, that A is powerful, in retrospective I should have followed your example and scaled up to HS walk, it would have been a better sub for me today.
Well done! Nice subs