***Please note: there was a typo on Part C! The cap on the workout is supposed to be 15 minutes (not 10).
A. Take 15 minutes to build to a heavy single:
Hang Clean + Front Squat + Jerk
B. Push Press; 3-2-2-2; Rest 2 minutes between sets; all sets tough
C. For time (15 minute cap):
50 Alternating Pistols
50 Abmat Sit-ups
30 Power Snatches (115/75 lb)
30 HSPUs
20 Box Jumps (30/24″)
20 Bar Muscle Ups
Rest as needed, then….
D. 3 rounds for time of:
25/20 Calorie Assault Bike
60 Second Hollow Hold (accumulated)
Full Range Competition Training 
If 50 pistols will take some of us (me) a considerable amount of time, should we scale those reps in some fashion, or should we just work through them and finish whatever else we can get through….
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I would say scale those reps to 40 or 30, depending on how bad you are. Pistols shouldn’t be more than 2.5 minutes, IMO
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Sheesh. Is that 10:00 cap a typo? Looks fun!
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Fuck. It is.
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A) 225-245 failed jerk. Should have went for 235
B)185-205-225-230
C) 20 hspu (Banded pistols)
D) 8:45
Thought I would have made further in the wod. Guess not. Time went by fast
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Hey John, sorry for the slip-up, I wanted 15 minutes to get as far as possible here (not 10). Hadn’t seen any of the follow up chatter until now
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Not a problem at all.
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A. 245
B. 185 then 205 across
C. Made it to 9 box jumps
D. 10:27
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– Pistols took me 3:02…. Then abmat took until 5:54… Start snatches with 10 then sets of 3 for 3 then quick singles. Hspu did set of 8 then 2s. Took me until 14:12 to finish then 9 box jumps
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A. 153. Hit 158 for a hang clean PR, but missed the jerk.
B. 105,115,125,130
C. 1 bar MU
Pistols went way better than I expected. Took a little under 2.5 minutes. Snatches in sets of 5 TNG. Sit-ups were sit-ups. Got super hung up on me HSPU. I was thinking sets of 5 on these but I only did 1 then I went to 3s then 2s. I think the HSPU messed up my brain because I realized after the workout that I did 30 box jumps instead of 20. Oops. Got to the bar with a little under 10 seconds. Maybe would have been able to bust out a few more bar MUs. Rookie mistake.
D. Done. Not sure of time.
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Congrats the PR! Awesome job today
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Thanks Adam!
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*on the PR
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A: 153! I think this is a hang clean PR
B: 113 across
C: got to 7 hspus, then did 7 more without the plates. These sucked. I know it’s a matter of strict overhead push strength for me, so these push presses should help with this hopefully. I just have to keep reminding myself that this is way better than I could have done last year.
D: 8:22
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A. 270
B. 185-225
C. 4 bar muscle ups. This had some tough movements for me, but I feel like I definitely have more here on a better day. L knee was tough during the pistols (my fault for lack of quad maintenance) and I HSPU got rough. Snatches and BJ felt fine. Bar MU felt very solid once I got there. This is a workout I’d like to have another crack at some time down the road. Think I can get it in the cap even though my score from today doesn’t reflect that.
D. Done
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A) 205. Might have been able to do a little more but started getting sloppy with my footwork.
B) 135, 155, 165, 175
C) did snatches at 95. got thru 10 BMUs. Took too many breaks.
D) 12 even. The assault bike is my favorite.
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A. Worked up to 225. Excited about this!
B. 155×3, 165×2, 175×2, 185×2
C. Got 8 MU. Think I can finish this workout if I get better at HSPU.
D. Done.
Nice job to everyone today! Saw a lot of great stuff!
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A. 205. Got through clean and squat at 220, but missed the jerk (new hang clean PR)
B. 155, 165, 165, 175
C. 14:02 RX. Started off well with Pistols UB in under a minute. Like Emma said, sit-ups are sit-ups. Snatches went better than I expected, I did sets of 5. The HSPUs are what got me – this is usually a strong movement for me that I can get through quickly, but today I had to kip all of them and could only get 3-5 at a time and by the end was doing singles. BJs were fine and the MUs also went surprisingly quickly – I was able to do it in sets of 5-8. Now to translate that to rings….
D. Done.
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AWESOME work today. Very impressive!
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Thanks Matt!
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That is awesome Nic. Great time
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A. 145, should have been able to hit more really felt heavy today.
B. 95, 105, 115, 115
C. Got through 6 MU, really happy with this!
D. Done
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A. 220 newish pr… Slowly moving back
B. 155×3, 165×2, 175×2, 185×2
C. 16 mu’s had 4:32 mins to get them done 🐸. Felt really good at the beginning, then everything felt apart.
D. Done
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*fell
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A. 255 …finally hit this after banging on 270 a bunch of times. Thank you Matt for not letting me walk away.
B. 185-190-195-205-205
C. Finished with 1:17 to spare.
Pistols felt good, got easier as the ankles loosened up. Snatches were done 4×5, 1×10
HSPU were 3×10, they felt really good and fast. Muscle ups were 2×5, 1×3,2 and 1×5
D. Done
Nice job today everyone.
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A) 225 (split jerk), did 215 with ta push jerk
B) 155, 175, 185, 195
C) 13 BMU. Pistols were fine (really had to sit back on the left ankle but manageable- 1:30ish. snatches absolutely killed me- opened with 6, then 4, then all over place. HSPU- felt OK thru 15 or so then downhill. First time jumping on a box since ankle. Definitely hesitant but through them. BMU- 6, 3, 3, 1.
D) with 35 cals on the AD- 9:10. UB holds 1st rd, :35, :25 2nd, a bunch of sets for third.
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Made this one up today as I was coaching Tuesday night.
A. 225
Happy to hit this. Was feeling a bit weak today. Took a long time to warmup.
B. 155, 165, 175, 185, 185
C. Skipped this so I could be fresh for tomorrow. Too many HSPU LOLz!
D. 11:00
Spent a long time on the hollow holds. Need to work on the rig.
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