Fitness
A. 15 – 20 Minutes Pull-up Progressions
B. 14 Min AMRAP
50 x DU
20 x Sit-up
10 x American Swings
Performance
A. 15 – 20 Minutes Pull-up Progressions
B. 14 Min AMRAP
100 x DU
20 x T2B
15 x PC+PJ @ 95lb/65lb +
75 x DU
20 x T2B
15 x PC+PJ
50 x DU
20 x T2B
15 x PC+PJ
Max DU remainder of the period
Sport
A. EMOM – 12 Mins
1st Min – 5 – 8 x UB C2B
2nd Min – 5 – 8 x Goat Gymnastic Movement
B. 14 Min AMRAP
100 x DU
20 x T2B
20 x PC+PJ @ 115lb/85lb
75 x DU
20 x T2B
15 x PC+PJ @ 165lb/115lb
50 x DU
20 x T2B
10 x PC+PJ @ 185lb/125lb
Max DU remainder of the period
-Post results under comments
Performance::
B. DNF (scaled up PC+PJ to 115 – 135 – 155)…T2Bs were the hardest part for me.
Performance
A. Done – worked with green band – strict and kipping pull ups.
B. 1 round. SU’s (tried to focus on tips from Sunday, working with new rope, for some reason I can’t seem to string together a clean set of SU’s during a WOD), did K2E first round and my hands were killing me so did T2B on floor for rest (much faster), PC + PJ @ 70 lb (weight was good but struggled with TNG so found it faster to drop and pick up).
5 min of jump rope work after – hit 5 single-single-double in a row…some day I will get this jump roping thing down…
A.Sore shoulder, especially after the PU progressions, so did situps instead of bar work on the WOD
B. Performance – one round plus 115. Did SUs and C+J with 65#. Got waylayed mid-round with a loose shoestring or I would have had more jumps in.
Performance
A.) C2B/MUs Odd Minute, Handstand Practice Even Minute
B.) 1 + 35 – I’m bad at T2B. I need to do some scaling movements a few times a week to build up that core strength. DUs were pretty good today, only broke 5 times total. I thought 95lb PC&PJ wouldn’t be hard, but 15 reps was a good burn. They were not unbroken. Not even close.
Today, I’m most proud of not ripping my hands after that many T2B plus C2B and MUs.
Performance
A. This just didn’t go well at all today. Very poor grip!
B. One round + 72. Did SU and C+J @ 55# (that seemed pretty heavy by the end). Did some sad-looking knees to elbows. I think that if I’m ever going to get T2B, I need to just keep up the K2E no matter how crappy they look. The lying leg raises certainly aren’t getting me there.
I found today to be especially challenging (even with the single unders). After going to the DU seminar on Sunday, I’m realizing I’ve been jumping rope wrong for years! Trying to correct my form in this kind of a WOD tested my patience.
Sport:
A. Worked on butterfly’s
B. 1 complete round + 67 max DU’s
(68 rep PR from the last time we did this WOD!)
Performance
A. I am sooooo close to getting kipping PU’s without a band!
B. PC + PJ @ 55#, K2E until the last round when I ripped open my hand – made it through the whole series except 5 PC + PJ’s at the end
I can do DU’s, but they become extremely difficult for me when I start to get tired. I keep going with them though, even if I’m only getting a few at a time, because I can’t switch to SU’s in the middle of a workout. The timing is all off if I try to switch.
Sport
A. Practiced a few butterfly pullups
B. DNF. 317 reps. PR of 13 reps from last time. I struggled again with the PC+PJ at 115, but tried to keep moving. T2B however, were much better this time! Worked on sets of 5 instead of 3’s-2’s and 1’s. 🙂
Then LOTS of mobility!
Performance
A. Good tips from Matt. Helped with getting closer to kipping without bands.
B. singles and sit-ups for du and t2b. Did 95# for PC+PJ. Made it through the wod with 5 singles at the end. Liked this wod.
Liked the WOD!
A. Practiced kipping big blister from shoveling was a little impairing…
B. 55#
SU
+100
Feel like I don’t know how to efficiently put bar down for TNG reps.
A. Hell Yeah!! A few unassisted kipping pull-ups… and an exaggerated celebration afterward!! Felt so light, when I did it right!! Juli’s tips were SPOT on!! Now to string them together.
B. 65# and singles. 11 reps from finishing. T2B are slow– I do one, then stop my momentum and go again– doing 5 like that in a time, I have to cut our the middle stutter.
Great WOD! Even got a couple of pull ups unassisted and actually was rockin it at DU’s! They are getting there! Felt great afterwards 🙂
Bike 45 min
30 push-ups
Wall sit 3 sets 1 min