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Wednesday 8/06/2014

5
Aug

Wednesday 8/06/2014

Elite Sweat Angel

Elite Sweat Angel

Fitness:

A.) Strict Pull-ups – 5×3

Pull-up progressions – Kipping pull-up progressions – 10 min

B.) 4 Rounds

200 M Run

8 sandbag or goblet squats

8 Pull-ups

Rest 1 Min

Performance:

A.) Strict Pull-ups – 5×3

Pull-up progressions – Kipping pull-up progressions – 10 min

B.) 4 Rounds

200 M Run

8 Thrusters 95/65

8 Pull-ups

Rest 1 Min

Competitor:

A.) Strict C2B – 5×3

Muscle up practice or progressions –10 min

Work on stringing reps together, jumping to higher rings to start, etc.

B.) 4 Rounds

200 M Run

8 Thrusters 135/95

4 MU or 8 C2B + 8 dips

Rest 1 Min

C.) Before class if possible or after 

6×3 Front squat with 3 sec pause on 1st rep

Add a little weight each of the first 4 sets until close to a max then decrease slightly for 5 and 6

 

 

 

6 Responses

  1. Sara G

    Performance
    A. Done
    B. 14:15 Rx – once I can string more than a few kipping PU’s together I will be faster! 🙂

  2. Sara J.

    A. Strict Pull up and Chin Ups
    Then worked on MU progression.. Jumping up from a box and catching myself in the dip position on the rings… shoulders pretty tired from yesterday’s handstand practice

    B. 11:48 (I think)
    7 Cals on AB (took between :56-1:03 to complete)
    8 Thrusters @ 65lbs… First time squatting down in about 2 weeks so went lighter
    8 Pull Ups
    totally missed the Dip part of this on the board 🙁

    Good workout!!! The AB is just ridiculous… My legs were jelly after this WOD.

  3. JennF

    Front squats 125-145-155-165-155-145
    15+ on the WOD 200 m run, 8 thrusters @85, 6c2b w skinny blue band, 6 dips with red banded matador

    MU progression and strict pull-ups after class

  4. Staci Vinz

    Sport:
    FS: 145-155-165-175-155-145
    B. 16:55 Rx Tried to work on stringing MU together, but those thrusters took a lot out of me.

  5. Susan Kian

    Sport:

    Skipped fs today…tweaked my knee a little yesterday and want it to calm down

    Strict ctb
    Mu practice -was able to do sets of 2-3. Progress!

    Wod
    200m
    Thrusters at 85
    And 2 mu
    14:55

  6. Mark Michalski

    A. Done (all pull-ups done w/out a band, a first for me)
    B. 14:01 – using 65 lbs. for thrusters due to hamstring injury