Good Morning Miss Daisy

  • July 9, 2013
  • By :
Kara - 530am crew
Kara – 530am crew

Warm-up
3 Rounds
5 burpee pull-ups
3 wall climbs

-5 minutes of thoracic spine mobility

Gymnastics
EMOM 10
– 5 Strict Handstand Push-ups
– 6 Alternating Pistols

You should have 20 or so seconds of rest each round. Scale the reps accordingly.

Strength
1. High Bar Back Squat
2-2-2-2-2
2. Good Morning
5-5-5-5

-if confident with chains

WOD
Tabata Double Unders
Rest 1 minute
Tabata Chest to Bar Pull-ups
Rest 1 minute
Tabata Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. You should have 3 separate scores

24 Comments

  • Bish

    07/10/2013 @ 12:09 pm

    5 strict and 6 pistols: all rounds done (win for me, both mvmts are goats)
    HBBS: up to 365 x2
    WOD: 30 / 5 (dumb pace, should have started higher, maybe 8 or 9) / 8

  • Bish

    07/10/2013 @ 12:09 pm

    5 strict and 6 pistols: all rounds done (win for me, both mvmts are goats)
    HBBS: up to 365 x2
    WOD: 30 / 5 (dumb pace, should have started higher, maybe 8 or 9) / 8

  • Wheeler

    07/10/2013 @ 12:23 am

    Congrats Gill P!!!

    EMOM: 7 rounds w/ BB/RB last 3 with BB/BB and 2.5 plat with pistols
    HBBS: 185, thought I was going PR but this felt heavy today
    GM: 45×5, 75×5, 85×5, 95×5
    Tabatta: 20, 3, 5

  • Wheeler

    07/10/2013 @ 12:23 am

    Congrats Gill P!!!

    EMOM: 7 rounds w/ BB/RB last 3 with BB/BB and 2.5 plat with pistols
    HBBS: 185, thought I was going PR but this felt heavy today
    GM: 45×5, 75×5, 85×5, 95×5
    Tabatta: 20, 3, 5

  • mattw

    07/09/2013 @ 11:35 pm

    HSPUs: 5sx3 4sx2 3×3–> Pistols w/5lb plate.
    HBBS: 335×2
    GM: no time after squats
    Tabatta: 28/7/6

    Almost killed a small family tonight. Shed all the weight on one side of the squat rack with #335. Came crashing down, bar went vertical 8 feet in air. Dedonno punished me with a #40 vest after with running burpees. Sweet tuesday night.

  • mattw

    07/09/2013 @ 11:35 pm

    HSPUs: 5sx3 4sx2 3×3–> Pistols w/5lb plate.
    HBBS: 335×2
    GM: no time after squats
    Tabatta: 28/7/6

    Almost killed a small family tonight. Shed all the weight on one side of the squat rack with #335. Came crashing down, bar went vertical 8 feet in air. Dedonno punished me with a #40 vest after with running burpees. Sweet tuesday night.

  • Melberg

    07/09/2013 @ 10:07 pm

    HSPU / Pistols : modified everything
    HBBS: 345*2
    GM: 95 ran out of time trying to squat
    WOD 30/0/4 did 4 CTB’s for first couple then wheels came off

  • Melberg

    07/09/2013 @ 10:07 pm

    HSPU / Pistols : modified everything
    HBBS: 345*2
    GM: 95 ran out of time trying to squat
    WOD 30/0/4 did 4 CTB’s for first couple then wheels came off

  • MikeJones

    07/09/2013 @ 5:50 pm

    Emom done with red band modified pistols (billygoat). HBS 325. GM 155. WOD 12,5,4?

  • MikeJones

    07/09/2013 @ 5:50 pm

    Emom done with red band modified pistols (billygoat). HBS 325. GM 155. WOD 12,5,4?

  • DePrizio

    07/09/2013 @ 4:15 pm

    EMOM: SHSPU Red band- 6 sets of 5, 3 sets of 4, 1 set of 3. All pistols at 4 reps
    HBBS: 235
    GM: 135
    WOD: 22 / 4 / 6 – had one set where I just tripped up 3 starts on Dubs.

  • DePrizio

    07/09/2013 @ 4:15 pm

    EMOM: SHSPU Red band- 6 sets of 5, 3 sets of 4, 1 set of 3. All pistols at 4 reps
    HBBS: 235
    GM: 135
    WOD: 22 / 4 / 6 – had one set where I just tripped up 3 starts on Dubs.

  • Petra

    07/09/2013 @ 4:10 pm

    Warm-up: Done
    EMOM: Done, with miscellaneous reps and no rest. It was a mess, really.
    HBBS: 155#. With bad form apparently.
    Good mornings: 55#
    Tabata: 18 (shoe laces came undone), 3, 7

  • Petra

    07/09/2013 @ 4:10 pm

    Warm-up: Done
    EMOM: Done, with miscellaneous reps and no rest. It was a mess, really.
    HBBS: 155#. With bad form apparently.
    Good mornings: 55#
    Tabata: 18 (shoe laces came undone), 3, 7

  • Arik

    07/09/2013 @ 2:38 pm

    EMOM: 3/6 x 2; 2/6 x 2; 2/4 x 4; 1/4 x 2

    Yesterday listed goats as HSPU and pistols …baaaaaah.

    HBBS: 275 (20 lb pr)
    GM: 145 – is it a 100 lb pr if I’ve only done it with a bar?
    WOD: 30 / 3 / 3

  • Arik

    07/09/2013 @ 2:38 pm

    EMOM: 3/6 x 2; 2/6 x 2; 2/4 x 4; 1/4 x 2

    Yesterday listed goats as HSPU and pistols …baaaaaah.

    HBBS: 275 (20 lb pr)
    GM: 145 – is it a 100 lb pr if I’ve only done it with a bar?
    WOD: 30 / 3 / 3

  • Kara

    07/09/2013 @ 2:30 pm

    Warm up: done
    Gymnastics: horrible HSPU can’t seem to get all the way down very well but I think that’s in my head not my shoulders. Modified pistols.
    Hbbs: 175
    Good morning: 55
    Wod: 6, 4, 5. Dubs were ok except one round I got tangled and never got untangled ๐Ÿ™
    Rethinking my goats

  • Kara

    07/09/2013 @ 2:30 pm

    Warm up: done
    Gymnastics: horrible HSPU can’t seem to get all the way down very well but I think that’s in my head not my shoulders. Modified pistols.
    Hbbs: 175
    Good morning: 55
    Wod: 6, 4, 5. Dubs were ok except one round I got tangled and never got untangled ๐Ÿ™
    Rethinking my goats

  • Crowley

    07/09/2013 @ 1:16 pm

    Warm-up: done
    EMOM 10: completed all rounds (5 HSPU/6 alt pistols)
    HBBS: up to 295# – would have liked to have finished heavier, started too light
    Good morning: 135#
    Tabata: 24, 5, 7 – tripped on the first set of dubs and was stuck with 24, was able to butterfly all the C2B except for 2-3, nice to work on one of my goats!

  • Crowley

    07/09/2013 @ 1:16 pm

    Warm-up: done
    EMOM 10: completed all rounds (5 HSPU/6 alt pistols)
    HBBS: up to 295# – would have liked to have finished heavier, started too light
    Good morning: 135#
    Tabata: 24, 5, 7 – tripped on the first set of dubs and was stuck with 24, was able to butterfly all the C2B except for 2-3, nice to work on one of my goats!

  • Schurko

    07/09/2013 @ 1:12 pm

    warm-up: check
    EMOM: started with 2 HSPU/6 pistols x 6 rds then 1 HSPU x 2 rds and finished with BB/RB HSPU x 5. Shoulders stopped working after a bit
    HBBS: 275×2, 315×2, 335×2, 365×2, failed 385 hard
    G’mornin’: 95×5, 135×5, 155×5, 185×5
    Tabatta: 26, 3, 5

    apparently Gill P got her first MUp?! congrats !!!

    • Goose

      07/09/2013 @ 11:15 pm

      uh-oh watch out ladies…Gill P has muups!

  • Schurko

    07/09/2013 @ 1:12 pm

    warm-up: check
    EMOM: started with 2 HSPU/6 pistols x 6 rds then 1 HSPU x 2 rds and finished with BB/RB HSPU x 5. Shoulders stopped working after a bit
    HBBS: 275×2, 315×2, 335×2, 365×2, failed 385 hard
    G’mornin’: 95×5, 135×5, 155×5, 185×5
    Tabatta: 26, 3, 5

    apparently Gill P got her first MUp?! congrats !!!

    • Goose

      07/09/2013 @ 11:15 pm

      uh-oh watch out ladies…Gill P has muups!

Comments are closed.

X