105 min

1.Jacked gymnastics/skill work
Bar Muscle-up Skill Work
Kip Swings (3 x 10)
Bottom 1/2 Straight Leg TTB (5 x 5-10)
BMU w/band
BMU 8 x 1 reps

Bar Muscle-up Accessory
Banded Lat Pull-Down in Hollow (4 x (10-20 reps, 60s rest))

2.HSW practice for 15 min

3.Aerobic work: easy AB for 30 min
Avg. rpm 47,199 cal
134/142

105 min

1.Jacked gymnastics
A. Ring Muscle-up Technique
Complete:
- 3 x 5 small swings with a t-shirt or something light between your feet (you are not allowed to drop it)
- 3 x 5 full ring swings (still with a t-shirt)
- 5 x (2 swings + 1 hips to rings)
- 5 x (2 rear pull + 2 jumping transition)

B. Strict Pull-up Threshold
Strict Pull-up Threshold (Non-Interference) - Week 1 (Time)
6 rounds:
- 20% of total reps from your 5 minute max test = 7 reps
- 60s recovery pace lunges

2.Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breathe in / exhale through mouth (as needed), no breath hold on top of the minute

Main set

A. 5-minute Assault bike TT (“Time Trial”) for avg. RPM and total calories

Flow. Begin the test within 3-minutes from completing the warm up. Your aim is to maintain a steady, maximal (relative to time duration) pace for the whole 5-minute TT.

Results: 68 cal, avg. rpm. 61, avg. speed 23.5 m/ph, avg. watts 313
181/190

B. Assault bike OR ski erg – 20-minutes @ RPE 3 (“Easy”, see notes below)

2011 CF Open WOD 11.5
CF Open 11.5 WOD:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls (20/14)
Reps: 285

WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

I modified with C2B pullups

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

Chicken Run
3rds of this:
25KB Swings (1.5/1 Pood)
15 Tire Flips
Chicken Run

There is no description for this WOD as it is stat.

with a partner, run the following

800 meter (rest while your partner runs 800 M)
400 meter (rest while your partner runs 400 M)

4 rounds (3 miles total)

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Teamed up with Debbie this morning. Unfortunately, as I went to look back through my splits, I accidentally reset my stopwatch, so I don't know how I wound up. The few times I looked, I think my 400s were around 1:30 and 800s 3:15ish. Either way, I thought my effort was strong and my form felt good.

3 Rounds for time (RX 155)

10 Deadlifts
10 Hanging Clean
10 Push Press

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Went with 135, and I was pleased with my time given that weight. I really need to improve my strength, so I need to focus more on going heavy on these types of WODs. The push press was quickly replaced with a push jerk.

3 Rounds for time (155#, 100#?)

10 Deadlifts
10 Hanging Clean
10 Push Press

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I used 65#, which I feel like was a good weight for the hang clean and push press (obviously too light on the deadlifts, but whatever). I feel like I struggled just enough but still managed to do the WOD in a decent amount of time. Happy with it, considering the dietary nose dive I've had recently.