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Competitive Fitness 06.03.14

2
Jun

Competitive Fitness 06.03.14

Prep Work
400M run
3X10 Overhead weighted lunge 3X10
3X10 Lat pull ups-Focus on relaxing your shoulders then engaging the lats

Workout of the Day
A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)

B.
Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

C.
For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Cool Down
Mobility
Post results

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13 Responses

    1. Skin the cat is with rings. You have to bring your feet over you head and kind of fold yourself in half. Sorry that probably did not make sense. There is probably a youtube video out there that would explain it.

  1. Ja

    Did only one round for A.
    B. Push press, power jerk, split jerk. Started at 85lb buildup to 125lb. Shoulders were pretty sore.
    C. First 2000m row then at 8:20. I did the muscle up transitions, 20 burpees, 30dus, 40ringdips, one du. Time was up then 2000m this time it took me 9:30ish I think. I was totally unprepared for the second part of the workout. Didn’t set up the stations so I was all over the place. Lol wasting time.

  2. HeatherD

    I got up to 95 lbs on the push press/push jerk/split jerk

    On the WOD I did the first 2k row in 9:40
    Then the second thing in 14:10 (oops I was supposed to stop at 10:00)
    The final 2k in 10:00.
    Long but good

  3. Rema Imperial

    WOD 1: I did 3sets of 4 reps wall climb, only 2reps on the skin the cat then attempted butterflies pull ups.

    WOD 2: 5 sets of push press+push jerk+split jerk. I got to #95

    WOD 3: row for 10mins I got to 1948m then scaled 10 muscle up,20 burpees,30 double unders and 30 ring dips=10mins followed by 10mins of row.

  4. Eterna

    Part A: did 3 sets of 4 wall climbs, 4 skin the cats and 12 “attempts” at butterfly pullups.

    Part B: worked up to 110 for the press/push jerk/split jerk.

    Part C: this one was killer! Finished my first 2000m at 8:47, did ring rows instead of MUs and used the green band for dips. got up to the 28th rep of my 2nd set of DUs before the time ran out. Rowed 1939m before the last ten minutes were up.

  5. AM Session
    A. Was very challenging
    B. 135-155-185-205-185 went back down to work on form and stay in a good position

    PM Session
    C. 7:48 on the first 2k, second 10min session got back to the muscle ups and almost finished had only 2 left, 2nd 2k 8:48….feels good to workout again.

    Cool down
    did home stability drills

  6. Melvin

    A: 3 sets of 4 reps for wall climbs/skin the cat and 12 reps of broken/ugly attempted butterfly pull ups

    B: 225# push press/push jerk/ split jerk for all 5 rounds

    C: Finished the first 2K in 7:23 then got through the muscle ups ups, burpees, double unders, ring dips, and finished the second set of double unders and stopped with about 20 seconds left on the clock to catch my breath before the last 2K row. Ended up finishing the row pretty slow with a finishing time of 8:55.

  7. Prep Work
    400M run
    3X10 Overhead weighted lunge 3X10
    3X10 Lat pull ups-Focus on relaxing your shoulders then engaging the lats

    Liked the change with the lat pull ups

    Workout of the Day
    A.
    Three sets, not for time, of:
    Wall Climbs x 4-6 reps
    Skin the Cat x 4-6 reps
    Butterfly Pull-Ups x 12 reps
    (simply working on speed and efficiency)

    Did this and it was very hard. Took me a while. wall climbs 5, skin the cat 5. did pull ups on the far pull up rig just to try it somewhere different. that second bar throws me off.

    B.
    Five sets of:
    Push Press + Power Jerk + Jerk
    Rest as needed

    Got up to 225, started feeling better towards the end.

    C.
    For the following three segments, post three separate times, but leave the clock running:

    For time:
    Row 2000 Meters 8 min

    When the clock reaches 10 minutes, complete the following for time:
    10 Muscle-Ups 9/1
    20 Burpees kept moving
    30 Double-Unders rest.
    40 Ring Dips 5 and 3,s some single and doubles just kept moving.
    30 Double-Unders
    20 Burpees
    10 Muscle-Ups 4/2/2/2
    I got my times mixed up and started looking at the other clock and thought i had plenty of time. after i figured it out found out it took me 10:21 to get this done… I think i might have been able to get it in 10 min. who knows wishful thinking:)… on a good note muscle ups are feeling a lot better being patient on that final hip pop has been helping.

    When the clock reaches 20 minutes, complete the following for time:
    Row 2000 Meters- i seriously wanted to quite. I was rowing so slow it mentally beat me. The rower wins again. Gotta figure something out with my rowing. time 8:58. This workout was brutal

    Cool down warmed up the next class.

    Marcos

  8. Sarah H

    Happy to post tonight! Prep work complete- – then the most challenging and rewarding part of today- wall walks 4 each set, skin the cat 4 each set, and did kipping pull-ups 12 each set- no bands-(I thought I was doing them but was not sure(?)) then Macos walked over and asked “Is this your first time getting kipping pull ups(?)- I was like yep!!! Progress feels good and my hand tore for the first time- PR “Hand rip!” Lol! The push press- push jerk and split Jerk were good- 55,65,70,75,80- then the never ending row- first ten mins got 1920 meters- then only got to 20 ring dips completed with the stuff before it as well. Thank you Ashley for info on double unders- they are coming along! Last row completed at 11:28 (2000) at the ten min mark I only had 1750-

  9. Chela

    Don’t know what happened to have rest of my post
    B)60,65,75,85,95 on the jerks
    C)2000m row 9:40 & got to the second set if burpees. Had to do the dreaded airdyne because Jude stole my rower & I wasn’t about to steal anyone else’s

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