PERFORMANCE

Warm-Up.

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Followed by…

Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Then…

A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Compare results to May 27, 2021.

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

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Chris
Chris
October 10, 2021 1:25 pm

Nate (Scaled)

13 & 2

Complete as many rounds and reps as possible in 20 minutes of:
2 Strict Pull Ups + 2 Strict Dips (Bar) = 2 RMU’s
4 Strict Handstand Push-Ups
8 Kettlebell Swings (28kg)

All unbroken except last 2 rounds of SHSPU’s (2/2)

Last edited 6 days ago by Christopher Capozzi
Will Buck
Will Buck
October 10, 2021 1:13 pm

11 rounds flat but had to do the Muscle Ups strict since I have low garage ceilings

Logan Harris
Logan Harris
October 8, 2021 4:54 pm

A. 14+2 Rx (2 reps shy of last time)
B. Done; ~50 sec hollow holds – those things kick my abs

Anika Tipton
Anika Tipton
October 8, 2021 4:00 pm

A. Had a large pause during this workout when my kids came down to the garage and told me the carbon monoxide alarm was going off in the house 😳 The fire department came…it was a whole thing! Ended up with 12 + 2 with some subs- 2 ring pull-ups + 2 ring dips in place of rmu, and did shspu to an abmat on top of a plate. Those fell apart big time in the later rounds.
B. Done. Have a fantastic weekend everyone!

Caleb Cortez
Caleb Cortez
October 8, 2021 2:21 pm

Warm Up: Gotta work on my handstand holds
A. RX: 13 rounds
B. Done👍🏽

Janelle Winston
Janelle Winston
October 8, 2021 1:14 pm

Between the gymnastics and sick kids, it’s been a week. Yesterday, I did RMU progressions and Tuesday’s B. 12 min AMRAP 40 DU 20 PP 10 CTB 4 + 35 Today Yesterday’s Snatch 95, 100 x 5. Super challenging to hold onto the bar between the hang and the full. (I assumed you weren’t supposed to drop between them?) B. Today’s Nate. ALOT of interference between the snatch and the RMU and HSPU Tried to do strict HSPU but was already too fatigued. Did RMU with seated band. Had to add another small band after 9 rounds. 15 rounds. Have… Read more »

Anika Tipton
Anika Tipton
October 8, 2021 4:04 pm

Is that how you do banded rmu, seated? I was trying to figure it out but couldn’t understand how to work on rmu with a band. Didn’t think about sitting on it! Next time!

Janelle Winston
Janelle Winston
October 8, 2021 5:07 pm
Reply to  Anika Tipton

This is what I do. You can make it harder or not, by the band size.
https://www.facebook.com/WODprep/videos/1276512716128082

Anika Tipton
Anika Tipton
October 11, 2021 9:49 am

Thank you!!!!

mugu
mugu
October 8, 2021 5:40 pm
Reply to  Anika Tipton

same way i do it. loop it through on one ring and grip tight on the other and sit in the middle, helps so much with the movement

Last edited 8 days ago by mugu
Janelle Winston
Janelle Winston
October 8, 2021 9:00 pm
Reply to  Anika Tipton

I tried to link an example but it wouldn’t let me. If you go to Wodprep and look up his RMU transition exercises, you can see how I do it. He actually uses the rack with the band across the J hooks and the rings hanging from the pull up bar. Then you sit on the band and can perform the RMU.

Jeremy Hammock
Jeremy Hammock
October 8, 2021 12:39 pm

Yesterday
Emom 1:45
Hang snatch + power snatch
135 135 145 145 155 155 165 165
Only time for 2 rounds back to back
Row 1000m 20 walking lunges 40s
10:31

Today
20 min amrap
4 pull-ups
4 shspu
8 dual kb swing 30s

19+8

Barefoot Squatter
Barefoot Squatter
October 8, 2021 1:07 pm
Reply to  Jeremy Hammock

Daaaamn, 19+8 u must’ve been movin nonstop

Jeremy Hammock
Jeremy Hammock
October 8, 2021 8:05 pm

I was! Wish I had head room to do muscle ups.

Candy Olkey
Candy Olkey
October 8, 2021 11:42 am

4 Sets 45s HS hold 10 Roll2Candlestick 45s PVC with 20# DBs hanging from bands on each end 3 Sets 60s Horse Stance Hold 5 DB Squat Jumps @ 5# DBs 10s AB Sprint ***Great WU got the shoulders and lats nice and toasty! A. Nate (SCALED) 2 Strict Pull Ups + 2 Roll2candlestick + 2 Strict Ring Dips 4 L-Sit DB Press @ 25# DBs 8 KBS @ 24kg ***16 Rounds even This is my 4th recorded time doing this and each time my scaled version is pretty much the same and today is a 26 rep PR! B.… Read more »

Mugu
Mugu
October 8, 2021 12:27 pm
Reply to  Candy Olkey

Great job!

Barefoot Squatter
Barefoot Squatter
October 8, 2021 1:06 pm
Reply to  Candy Olkey

Sick work as always

Logan Harris
Logan Harris
October 8, 2021 4:53 pm
Reply to  Candy Olkey

Nice PR!

Chris
Chris
October 10, 2021 1:28 pm
Reply to  Candy Olkey

Candy!!!

Mugu
Mugu
October 8, 2021 11:09 am

Warm up
3 sets
Handstand hold work
10 GHD sit ups
30 second barbell hold, snatch grip

Not doing assault bike sprints before a hero workout wtf.

Super scaled Nate
Ring muscle ups with green band saddle
HSPU with feet on box
53 pound KBS

15 rounds, 2 RMU.

Then, 3 sets of the booty and abs blaster.

Barefoot Squatter
Barefoot Squatter
October 8, 2021 1:05 pm
Reply to  Mugu

dude that’s lotta rounds

Janelle Winston
Janelle Winston
October 8, 2021 1:16 pm
Reply to  Mugu

I do wonder sometimes who they think they are programing for. Like I am not a regionals athlete. I can’t spend all my energy on the warm up! 😂 Great job. 🙂

Mugu
Mugu
October 8, 2021 2:52 pm

Haha they’re lucky if they get more than a couple stretches before starting out of me..

Did the legends that raided Normandy Beach do sprints before? Nope.

Janelle Winston
Janelle Winston
October 8, 2021 3:04 pm
Reply to  Mugu

😂