Workout of the Day
WOD 1 – in the afternoon…
Squat Clean to Thruster
5, 5, 5, 5, 5
Each set must be completed in 1 minute or less. Rest as needed between sets.
Max hand release pushups – 1 set
Max time kipping w/o pullup – 1 set
WOD 2 – in the evening…
800 meter run
20 Muscle Ups
25 meter handstand walk
52 foot hanging traverse (multi-level around the pullup rack)
30 toes to rings
30 deadlifts (225#)
400 meter run
400 meter farmers walk (45# ea)
Now that the Open is done I’m having a lot of fun planning sessions to target weaknesses again. WOD 11.3 definitely exposed such a weakness when it came to squat clean thrusters, so I decided to tackle the movement in a strength format today. This was great because it also allowed me to get some technical work done with the clean. Very cool variation if you’re looking to shake up your Olympic practice. My top set was 215#.
In the evening John rolled out a bear of a chipper. Definitely grip intensive and a cardio gasser. We did the initial 800 in 2:30 and knocked out 2 x 5 on the muscle ups pretty quick. After that it was a couple 3’s and 2’s before heading to the mat for the handstand walks—pretty tough to get going after the rings. All the balance practice in the world doesn’t make much difference when your shoulders are completely pumped out. From this point on it was managing the anaerobic threshold that became the focus. And trying not to cry during farmer’s walks. God do those suck. Finished up in 17:30… John came in at 20:39.