As warm up: 10:00 dynamic hip mobility (emphasize deep lunge positions) + kipping practice of choice
+
A. Bulgarian split squats, 3 x 6-8/leg, 32X1; :90 rest between legs
B. Pull-up, weighted, 3-3-3-3; 2:30 rest
C. Sit-ups, anchored AbMat, 8 x :20; :10 rest
Post loads and notes to comments.
{ 31 comments… read them below or add one }
A. 15-15-20 hindered by balance and flexibility
B. 20-25-27.5-27.5(2)
C. lost count distracted by the tabata app
Hey now! Don’t dis the geek ware.
A. Band progression (got one with no band)
B. 25lbs – 30lbs
C. 13/round
A. 20
B. 1st 2 sets with blue band, 3rd set-isometric holds, 4th-controlled negatives
C. 17 on the first round, lost count because of intense techno after that
A. all sets with 25s
B. 2.5, 5, 7.5(1), 7.5(1)
C. 92 (high 14, low 10)
A. 30lb, 35lb, 40lb
B. 35lb, 53lb, 70lb, 88lb
C. 14, 14, 14, 14, 14, 13, 12, 12
A. Squat clean, build quickly to a tough single, not a max, FAST out the bottom
+
Three sets @ high effort of:
3 power cleans, tough touch-and-go
9 burpees, as fast as possible
150m row
5:00 walk rest
A. 185
+
1:06-1:13-1:17
OPT
being
for time:
1 Power Clean – 115#/80#
10 Push Jerk – 115#/80#
2 Power Clean – 115#/80#
9 Push Jerk – 115#/80#
3 Power Clean – 115#/80#
8 Push Jerk – 115#/80#
4 Power Clean – 115#/80#
7 Push Jerk – 115#/80#
5 Power Clean – 115#/80#
6 Push Jerk – 115#/80#
6 Power Clean – 115#/80#
5 Push Jerk – 115#/80#
7 Power Clean – 115#/80#
4 Push Jerk – 115#/80#
8 Power Clean – 115#/80#
3 Push Jerk – 115#/80#
9 Power Clean – 115#/80#
2 Push Jerk – 115#/80#
10 Power Clean – 115#/80#
1 Push Jerk – 115#/80#
14:16
*Figured out late in the game that I shouldn’t drop the bar, would have definitely sped up my time.
PM WOD: 30 minutes of Squash
A. 20 (6 each leg except the last set for last leg because my leg fell off the bench).
B. 2 kipping pull ups each time…my pull ups are sad right now
C. High 15 low of 10
Episode 7 Mobility WOD
+ a bunch of squat mobility work:
A. Test Facing Wall Squat
B. 100s each: Low squat / Couch stretch / Pole lunge / Pigeon Pose / Reverse Ballerina / Seated Figure 4 / Spider Man Lunge / Cossack / Wall Squat
C. Test Facing Wall Squat
D. 30 Facing Wall Squats, slow as possible, broomstick overhead.
A. 35-35-35
B. 25-15-15-15
C. 75 (12-11-9-9-8-8-9-9)
4 rounds for time:
35 Wallball shots
20 Pullups
7:59
That’s ridiculous
OPT being – see SuperDave
8:45
Then:
Reverse hypers 3 sets of 20 @ 90#
Muscle Up Practice:
Jumping muscle ups into a negative all the way down to dead-hang (rings set at height right above my head)
SHE
A. High-bar back squat,
5-4-3-2-1, 40X0; 5:00 rest
100/115/125/135/150 (PR)
B. Squat snatch, touch-and-go,
12 x 2 tough; begin a set every :30
-53# – Complete
+
3 sets @ max effort of:
:30 burpees, all-out
:10 rest
:30 ground-to-overhead, 65, all-out
:30 rest
:30 row, all-out
5:00 rest
-Complete
Being: 7:28
Felt pretty solid throughout, last couple sets of cleans were singles.
Stephanie: Congrats on the muscleup!
Pete: That time is insane, man.
Thanks for the help Pat!
OPT
being
See SuperDave
7:29 (can’t believe I couldn’t go one second faster to tie Pat)
+
MWOD #8
+
Muscle up practice- strung 3 together today
1 muscle up!!!
A. 25lbs
B. 10, 15, 17.6, 17.6
C. Completed – lost track of count
NICE! Congrats
Congrats!!
Way to go
Congrats!!!
SHE
Part 1:
A. High-bar back squat, 5-4-3-2-1, 40X0; 5:00 rest
145#/150#/155#/160#/165#
B. Squat snatch, touch-and-go, 12 x 2 tough; begin a set every :30
65#
C. Knee-to-elbows, 10 x 5 unbroken; rest as needed
Complete
6+ hours
Part 2:
6 sets @ max effort of:
:30 burpees, all-out
:10 rest
:30 ground-to-overhead, 65, all-out
:30 rest
:30 row, all-out
5:00 rest
Complete
OPT
9:18. I think….correct me if I’m wrong, just vaguely heard someone say the time.
A. 20, 25, 25
B. BW, 10, 10, 15 (2)
C. High 17, Low 13 (Total of 120)
Part 1:
A. High-bar back squat, 5-4-3-2-1, 40X0; 5:00 rest — 115, 135, 155, 170, 185f
B. Squat snatch, touch-and-go, 12 x 2 tough; begin a set every :30 — 85, failed on set 10, rested 1 min then finished
Part 2:
3 sets @ max effort of:
:30 burpees, all-out
:10 rest
:30 ground-to-overhead, 65, all-out
:30 rest
:30 row, all-out
5:00 rest
Done, didn’t keep track, arms are toast…. Felt awful lol
Mobility WOD, episode 7.
A. 30#
B. 30, 35, 53, 53
C. Completed
Need to follow instructions.
A. 8@40, 8@40, 8@40, 8@40, 6@45, 6@45
B. 3@ 17 lbs, 3@25, 3@30, 2@35
C. 100 total situps