Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression 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:
L-Sit Hold x 45 seconds accumulated time
B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
A. (did this in commercial gym) did rolls to candlestick, did kipping hspu instead of handstand walk, did L-sit hold
B. burpees: 19,19, 17, 17, 20 each round took about 42-46 sec. to get through the barbell work
A. Done 14 mu’s , hs wall runs, l sit to knee raise
B. 70 burpees amassed rx
A: 1 Muscle-Up = 3 Pull Ups + 4 Dips / 10 each Hand Handstand Shoulder Tap
x 2 , 40 sec L-Sit / x 2 + 2 Pull Ups , 35 sec / x 2 + 2 , 25 sec
B: Shoulder to Overhead – Power Snatch @ 95#
9 Burpees / 8 / 6 / 7 / 5
Turned Part A into EMOM12 with Work, Work, Work, Rest; Repeat A) 1- :45 MAX REPS Ring Rows (21, 18, 17) 2- :45 Handstand Hold on Wall 3- :45 (accumulated) L-Sit Hold on Rings Rested 1:00 after each set for Part B, short on time so shortened rest not work B) 1: 21 burpees 2:18 burpees (felt sorry for myself this round) 3: 20 burpees 4: 21 burpees 5: 22 burpees Battling a little elbow inflamation (think it is similar to golfer’s elbow) in left elbow so cleans and presses are tough right now but battled through. Have been taking… Read more »
A.
Did max reps of bar muscle-ups, wall runs (first time able to do these – albeit poorly!), and L-sits in :45 – 1) 6/8/:31 2) 6/10/:35 3) 6/8/:29
B.
Absolutely no engine today, heart felt like it was about to explode so shut it down after 3 rounds: 15/9/6 Rx
MU- Did bar muscle ups first round then the rest went 3 candlestick roll and MU progressions. Something in my rotater cuff didnt feel right at the bottom of the ring dip for the MU HS- as RX’d L Sits- as RX’d This complex was a tough/fun one! Both my calves began cramping real bad on rounds 3-5 :/ This week has been rough week of workouts/and at the office! Going to rest and mobilize for a couple of days. Round 1- 1 round+7 burpees Round 2- 1 round+6 burpees Round 3- 1 round. This is were i began to… Read more »
MU – 5, 4, 3 – just attempted one unbroken set each round
HS – Made it 8 feet with control (not a scamper) which is new for me
LSit – Accumulated 30-45 seconds, felt much harder than last time we did these
Practiced a partner wod with Carter for a competition we are in next weekend. It had similar movements as today.
For time, at 135, synchronized
30 front squats
25 shoulder to overhead
20 power cleans
We did it in 7:43, should be able to break under 7 next weekend.
Apologies for thread hijack. Can’t locate the Masters Off-season programme on the new site. Help!
A1. Muscle-ups – 6/5/6 (been awhile)
A2. “Free” Handstand Hold – 60 seconds (wall as a spot – small saves mostly free)
A3. L-Sit Hold (Pullup bar) – 25/20 | 25/20 | 25/10/10
B. As Rx (hang squat cleans)
Burpees – 16/17/10/9/12 (64 total)
… this one is a whole lot of nasty … the 18 rep buy-in got tricky … lots of thoughts of tapping during R3 “rest” … happy I saw it though.
… nice work on the website.
Hang power cleans or full cleans? Thanks.
Will do part a later today, but did Grace this morning with my class. (I HATE grace! She is somehow my nemesis!) But I cut over a minute off since last month…did on Oct 16th. Today was 4:46, Oct was 5:50. Time still is slow, but progress is progress right!!!
How many sets of B?
Rest 2 minutes between sets, and complete a total of five sets.