Workout of the Day
A.
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes

B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds

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Todd E.
Todd E.
May 12, 2015 8:59 pm

A. Didn’t get 8 at 120. 100 seemed like a good weight for this.
B. Complete with Holds averaged 10 pull-ups per round.

Mattman
Mattman
May 12, 2015 8:31 pm

A) 50,50,50,80,80, I guess our gym needs some options between 50 and 80…
B) 8,8,8,6,6
Rocks
Nose to wall, can’t walk yet

Andy M
Andy M
May 12, 2015 6:42 pm

A. 1-arm DB BP: 8 x 65-70-75-80 ea
B. 3 sets:
PU 22-17-18
Hollow rocks
HS Walks approx 30′-35′-40′

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Admin
Michele Vieux
May 12, 2015 7:21 pm
Reply to  Andy M

Sweet handstand walking!

Aaron Lesher
Aaron Lesher
May 12, 2015 6:04 pm

A. 2×8 @ 44# KB, 2×8 @ 53# KB

B. Supinated strict pull-ups/Hollow rocks/HSPUs:

1) 13/27/9
2) 14/28/11
3) 14/28/10

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Admin
Michele Vieux
May 12, 2015 7:21 pm
Reply to  Aaron Lesher

Nice job, Aaron! How were your hands today?

Aaron Lesher
Aaron Lesher
May 12, 2015 7:31 pm
Reply to  Michele Vieux

Hands are good enough to grip the pull-up bar today thanks to diligent Neosporin use 🙂

Genevieve (Latin America)
Genevieve (Latin America)
May 12, 2015 4:30 pm

Rest day Monday. Will make it up when I’m back in the box this week.
A. 9 kg/ 12kg/16kg…then my shoulder stitches started to hurt on both sides/dropped down to 12kg…pain went away.

B. No pull up bar so tried supinated push-ups on Dumbbells ….super fun!!
15/16/15
Hollow rocks
Hs hold against the wall…..long ways away since my 80ft at last year’s regionals.

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Admin
Michele Vieux
May 12, 2015 7:20 pm

Steady comeback! Keep playing it smart and you’ll crush your old self!

Drew Nodtvedt
Drew Nodtvedt
May 12, 2015 3:47 pm

A. Went with the barbell because my dumbbells aren’t extensive enough to go heavier yet.
55/65/75/85 (felt good, no back issues – but I need to go heavier next time.

B1. 22/21/23 (green band)
B2. No issues
B3. Handstand holds – needed to break it down 20 second hold, 5 second reset, back up – until complete. I need to work on this.

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Admin
Michele Vieux
May 12, 2015 7:18 pm
Reply to  Drew Nodtvedt

More weight is great! Keep working those handstands. They are great to throw in as a warm-up on shoulder day or a finisher on non-shoulder day. 🙂

Victor Robles
Victor Robles
May 12, 2015 3:42 pm

A: 45# 1-2/55# 3-4
B: 15/15/13
Hollow rock holds 30 sec max holds
10m walks

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Michele Vieux
May 12, 2015 7:17 pm
Reply to  Victor Robles

Nice, Vic!

Brian Sink
Brian Sink
May 12, 2015 1:55 pm

A. 50# db did 5 sets of 10×10 ab work in between sets
B1. Green band. 9/8/6
B2. Completed hollow rocks
B3. First set worked on just getting the handstand. Next two sets I finally was able to get my balance and walked 5 feet then was able to get about 8 feet on last one. Still have a long way to go but this is so exciting for me to have finally found that balance point. Now just need to practice keeping it while walking.

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Admin
Michele Vieux
May 12, 2015 7:17 pm
Reply to  Brian Sink

Super exciting! Keep practicing!

Joan D
Joan D
May 12, 2015 1:36 pm

Joan- Back work (rows, pullups)
Then swimming 22 laps
Odette: did wod from April 23rd I think…the 30 min EMOM with burpees, DU, and KB swings…she was able to complete all except only about 3-4 double unders in the 40 second period….she was struggling with DUs today

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Admin
Michele Vieux
May 12, 2015 7:16 pm
Reply to  Joan D

Yikes, was that her choice?! 🙂 Nice work, team!

Joan D
Joan D
May 14, 2015 3:53 pm
Reply to  Michele Vieux

Yes so she wouldnt have to drive 30 miles to the wod, instead sonething she can do at home

Bz
Bz
May 12, 2015 12:50 pm

A. Done with 75#db
B. 20,16,15
About :30 holds :30 rocks all sets
2 sets of walk practice, last set did nose to wall holds which were harder than I expected

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Admin
Michele Vieux
May 12, 2015 7:15 pm
Reply to  Bz

Woo hoo – 75’s!

Kate P
Kate P
May 12, 2015 12:34 pm

A. Subbed strict press. Did 4 sets of 8 at 65# (only got 6 on the last set). Tried to stick to tempo as much as possible.
B. strict pull-ups with red band: 9-8-6
limited space for handstand walk in the garage so did handstand hold but facing away from the wall so I could have an easy escape if needed :50-:60-:60

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Admin
Michele Vieux
May 12, 2015 7:15 pm
Reply to  Kate P

Have you ever tried corner press (https://www.youtube.com/watch?v=NrwAI1rk_Qc) ? Or incline bench? Just to mix it up if you get bored.

Kate P
Kate P
May 12, 2015 7:28 pm
Reply to  Michele Vieux

I have not tried the corner press. Thanks! I would have probably tried to bench had I been at the gym, but was at home in the garage. Will definitely switch things up with these two suggestions.

Kimmi
Kimmi
May 12, 2015 12:10 pm

A.
all sets with 15 kg – tried 20 kg on the third set, but only got 5 reps

B.
chin-ups only 2-3 reps, but did them strict without band for the first time!
60 seconds unbroken hollow rocks
nose to wall handstand hold

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Admin
Michele Vieux
May 12, 2015 12:33 pm
Reply to  Kimmi

Glad you tried. 🙂 And five reps isn’t too shabby with a 20kg! A way to get in all the prescribed reps when you have limited DB choices is to push press the last few and do a slow negative. Kind of like a jumping pull-up. So you would do the 5 strict then do another 3 push press @ 21X1 tempo.

Bill Comerford
Bill Comerford
May 12, 2015 10:58 am

55, 65, 75, 75 lb db x 8 on all sets
Completed 2nd part with handstand wall holds
2 mile run for warm up

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Admin
Michele Vieux
May 12, 2015 12:32 pm
Reply to  Bill Comerford

Nice work, Bill!

Bill Comerford
Bill Comerford
May 12, 2015 10:57 am

55, 65, 70, and 70 lb db.
Completed 2nd part with wall handstand holds
Also did 2 mile run as warmup

Kyle J Smith
Kyle J Smith
May 12, 2015 10:07 am

A. 2×8 @32kg then 2×12 @24kg
B. 10/10/9 w/c2b, hollow rocks, HS hold

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Admin
Michele Vieux
May 12, 2015 10:55 am
Reply to  Kyle J Smith

Whoot! Nice work! How’s the knee today?

Jon S
Jon S
May 12, 2015 9:51 am

A. 70# DB for all sets. Pretty tough.
B. 20/17/16 Pull-ups
Hollow holds UB first set only. Broke once on sets 2 & 3.
I’m decent at HS walks, so I did HS holds (nose to wall)

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Admin
Michele Vieux
May 12, 2015 10:55 am
Reply to  Jon S

Holy dumbbells, Jon! Great work on everything today!

Josh
Josh
May 12, 2015 9:14 am

A. 65# first set, 70# DBs for the rest.

B. 20/18/15 pull-ups
60 sec hollow hold, not U/B though. Hate this movement.
23/25/20 meters HS Walk.

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Admin
Michele Vieux
May 12, 2015 10:54 am
Reply to  Josh

Yeah, bust those 70’s!

Patrick
Patrick
May 12, 2015 8:38 am

A 44, 52 , 57 form faded , back to 52 lb

B . 8 , 6, 6
Ave 45 seconds within the 60 hollow hold
Full 60 hand stand hold each rd

40 min spin and 50ghds as I was full of energy

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Admin
Michele Vieux
May 12, 2015 10:54 am
Reply to  Patrick

Great job, Patrick!!

Patrick
Patrick
May 12, 2015 11:01 am
Reply to  Michele Vieux

thanks ,

Adam D
Adam D
May 12, 2015 8:03 am

A. Worked up to 45# db’s for 8. Prob could’ve gone a touch heavier if I had them.
B. 1. (red band) 12/11/10 2. lasted about 30 secs each set before resetting
3. Got 30 secs of holds to wall. Shoulder strength still shaky, but keeping after it.

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Admin
Michele Vieux
May 12, 2015 10:54 am
Reply to  Adam D

A. Duct tape + 5# plate
B. Great job!
C. More static holds and scap work!

Adam D
Adam D
May 12, 2015 8:25 pm
Reply to  Michele Vieux

Like the duct tape idea, MacGyver! Shoulders are still needing stabilization help…ordered a good rotator cuff strengthening system to help speed up the process.

Jeremy R
Jeremy R
May 12, 2015 7:17 am

A. 55#
B.
– 13 pull ups (I know, weak sauce)
– 30 sec of hollow rocks, then 30 sec of holds
– practice handstand walks. didn’t measure distance but just tried to walk and stay up.

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Admin
Michele Vieux
May 12, 2015 10:53 am
Reply to  Jeremy R

Great job, Jeremy! Tomorrow?

Jeremy R
Jeremy R
May 12, 2015 4:14 pm
Reply to  Michele Vieux

I wish… That work thing is getting in the way again. 🙁