On a continuously running clock: (30 minute cap)
On the 0:00
1-2-3-4-5-6-7-8-9-10 Reps for time of:
Pull-ups MRX Ring rows or jumping pull-ups
Front squats 95/65# MRX 75/55#
On the 10:00
21-15-9 Reps for time of:
Toes-to-bars MRX Hanging knee raises or toes thru rings
Hang power cleans
On the 20:00
3 Rounds for time of:
10 Bar-facing burpees
10 Thrusters
On the 0:00
1-2-3-4-5-6-7-8-9-10 Reps for time of:
Pull-ups MRX Ring rows or jumping pull-ups
Front squats 95/65# MRX 75/55#
On the 10:00
21-15-9 Reps for time of:
Toes-to-bars MRX Hanging knee raises or toes thru rings
Hang power cleans
On the 20:00
3 Rounds for time of:
10 Bar-facing burpees
10 Thrusters
Scaling:
There is a method to this madness. We have three consecutive couplets on a running clock. Each couplet should be completed in under 8 minutes in order to have enough recovery to continue on with good intensity. To be able to do this, you should pull back slightly on the first couplet and make sure you are not at max effort. Having a light weight and scaling the gymnastics to movements you are 100% comfortable with is important to hit the stimulus goal.
That said, because you may scale to make the movements feel “easy,” you may fall into the trap of going too hard too soon.
This is threshold training — we need to work at or close to the threshold for three “intervals.” The first couplet has 110 total reps, the second has 90 total reps, and the last has 60 total reps. The degree of difficulty of the gymnastics movement lessens, but the range of motion increases. The most important factor is you, managing your effort.
This is threshold training — we need to work at or close to the threshold for three “intervals.” The first couplet has 110 total reps, the second has 90 total reps, and the last has 60 total reps. The degree of difficulty of the gymnastics movement lessens, but the range of motion increases. The most important factor is you, managing your effort.
Speed has a cost and we need to save up to make sure we’ve got enough left over to buy out of today’s training!
GOAL: Threshold training
TARGETS-ADVANCED & BEGINNER: 6- to 7:30-minute time domain
GOAL: Threshold training
TARGETS-ADVANCED & BEGINNER: 6- to 7:30-minute time domain
At 9:30 completed
1-2-3-4-5-6-7-8-9-10
Ring rows
Front squats 65 lbs
At 20:00 completed
15-12
knee raises and 65 lbs hang power clean
At 30:00 completed
30 burpees
20 thrusters 65 lbs
WOD: Rx
7:29, 6:24, 5:42
Home session (basically straight into workout)
Wod 1: 4:59 (ub)
Wod 2: 4:00
T2b: 15-6, 9-6, 9
HPC: UB
Wod 3: 3:42
Great pic Chad!
Activator: completed as written
Wod’s Rx’d
5:17 (everything unbroken)
4:24
4:00 (everything unbroken)
Total time=13:41
Wod RX
4:57
3:52
3:40
Total time 12:29
WOD Rx
Wod 1- 4:43
(tried to slow down and pace WOD 1, not sure if it helped me for the rest or not;)
Wod 2- 3:43
Wod 3- 3:32
Total time: 11:58
WOD 1 6:51
Pull-ups & 55# front squats
WOD 2 5:01
Toe thru rings & 55# hang cleans
WOD 3 4:36
Bar facing burpees
55# Thrusters
Wod RX
6:05
3:56
4:39
Total Time: 14:40
WOD RX
WOD
1. 10:00 (all strict pull-ups)
2. 7:41
3. 7:40
WOD 55#
A) 5:05
B) 4:26
C) 5:25
10 BOB
20 GHD
Activator
Competed as written
WOD
As Rx’d
Everything unbroken
1: 6:29
2: 3:54
4: 4:04
Total time: 14:27
**All barbell movements were Mrx (75#)
Wod 1: 6:54 (ub)
Wod 2: 5:01
*Knee Raises
Wod 3: 7:01
Fun class today – thx breck! great job nooners!!
Went scaled weight today and everything about this was painful.
1. 6:57
2. 6:11
3. 8:43
Total Time: 21:51
Wod
1)5:08
2) 4:42
3) 4:05 burpee step over bar
Wod RX’d in order as written
1. 4:50
2. 4:40
3. 4:19
Total 13:49
Should have squeezed harder in the pic
Activator: completed
WOD Rx’d
1) 7:15 (UB)
2) 6:16 T2B (UB) HC (8/7/6, 8/7, 9)
3) 8:21 Thrusters (6/4, 6/4, 10)
WOD Rx
1- 6:45 (UB)
2- 3:39 (13/8-10/5-9)
3- 3:50 (UB)
Abs
Never forget 9/11 – missed doing a tribute or hero WOD on the special day
55# barbell
Ring rows – squat clean into each front squat (all UB) – 6:58
Knee raises (8-7-6/6-5-4/5-4) – BB UB – 5:02
Grief burpees (jumped over bar on 1st rd, stepped rds 2-3) – BB UB – 7:29
Super sad to not be doing a 9/11 tribute or hero Wod today. Good job 4:30!
WOD: As RX’d
1) completed 9
2) completed 21 & 15
3) finished in 9:00
WOD RX
1) 5:57
2) 4:35
3) 5:21
WOD RX
1) 6:30
2) 7:52
3) 7:30
Wod rx
1)6:35
2) 5:37
3) 7:25
Activator: completed
WOD Rx’d
1) 7:33
2) 5:59
3) 8:43 Thrusters (6/4, 6/4, 6/4)