Workout of the Day
A.
Every minute, on the minute, for 4 minutes, complete:
Back Squat
*Set 1 – 5 reps @ 40%
*Set 2 – 4 reps @ 50%
*Set 3 – 3 reps @ 60-65%
*Set 4 – 2 reps @ 75%
Every two minutes, for 8 minutes, complete:
Back Squat x 1 rep
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90%
*Set 4 – 90-95%
B.
MEN & WOMEN 40-49
Complete rounds of 9, 6 and 3 reps for time of:
185/135 lb Squat Cleans
Bar Muscle-Ups
MEN & WOMEN 50-59
For time:
9 Squat Cleans (155/105 lbs)
6 Bar Muscle-Ups
6 Squat Cleans
3 Bar Muscle-Ups
3 Squat Cleans
1 Bar Muscle-Up
MEN & WOMEN 60+
For time:
9 Squat Cleans (135/95 lbs)
6 Chest-to-Bar Pull-Ups
6 Squat Cleans
3 Chest-to-Bar Pull-Ups
3 Squat Cleans
1 Chest-to-Bar Pull-Ups
C.
MEN & WOMEN 40-54
Complete as many rounds and reps as possible in 8 minutes of:
2 Rope Climbs (15′)
20 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
MEN & WOMEN 55+
Complete as many rounds and reps as possible in 8 minutes of:
2 Rope Climbs (15′)
20 Wall Ball Shots (20 lbs to 9′ target/10 lbs to 9′ target)
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 8 minutes of:
1 Rope Climb (10′)
20 Wall Ball Shots (20 lbs to 9′ target/10 lbs to 9′ target)
A. 70/85/110/125
140/150/155/160
B. 6:07–Spotted Bar Muscle-ups and Mod. clean weight
C. 4 Rounds RX
Did this program today – trying to get caught up!
A:
Back Squats EMOM 4:
#145 (5) / 165 (4) / 185 (3) / 205 (2)
Back Squats E2M 8:
#220(1) / #235(1) / #245(1) / #250(1/2 – was a little short on depth here)
B: 9:52 Rx – All Singles. Nervous w/ BMU first time in wod. No fails. Slow.
C: 3 Rds + 2 RC + 5 WBS (Rx)
A. worked up to 275
B. 5:46 Rx good workout
C. 5+2rope climbs….those wallballs got tough those last 2 rounds..fun way to finish up the day
Sunday
A-Up to #335×2
B-9:10, BMU one at a time as I can only go up 90% before hitting head on ceiling.
C-Didn’t do as no rope and going try and get m-w work in before day off.
A.off 350=140,175,225,265,…300,310,315,345
B & C Had to modify do to accomodations today so:
185lb squat cleans 9,6,3
pullups 21,15,9
7:43
C. 8min amrap
5 ttb
10 push up
15 goblet squats w/35# kb
6rounds
A: 160-200-265-305….345-355-365-385
B: 4:47 Rx 40-49
C: No rope no time
A. 135,155,185,235,… 265,275,285,295
B. Did Comp. Wod with a group instead of doing Masters Wod alone:
2 snatches at 20 min. Rested one minute then finished the complex at 23:15
Great Workout. (Scaled barbell movements to 135)
Done last set at 315
B. 5:48 155 squat clean
C.3+7 reps w/30lb wall ball
Fun work out thanx!
A. 170/215/275/320#; 375/385/395/405# (was supposed to start this second set at 360 but misloaded the bar and did my second weight first, so I rolled with it went a little above 95% for the last rep at 405#.
A) 135/185/225/255/275/295/315/330
B) 5:45 RX
C) 4+6 RX
A. 95/115/135/145
B. 165/175/180/185
C. It’s my birthday today so did group programming WOD. Felt good that at 49, I can still beat all those 20 something’s!
HAPPY BIRTHDAY!
Happy Birthday and well done!
Happy Birthday!!
Haha! Beatin up the kids….did the same thing this morning…never gets old! Happy Birthday!!!
Happy Birthday Christine.
Happiest Birthday to you!
Happy Birthday
Happy Birthday!
Happy belated birthday!
Happy BD. Hope you had a great one!
A. Worked up to 92% 225
B. Pulled a muscle in my lower back yesterday warming up for double KB swings (which is why I went to single), so taking it light and easy today and keeping good form; scaled to power cleans (95#) and strict ring MU 9/3, 6/2, 3/1 1:58
C. 3+1
Left the gym feeling really good, the muscle was no longer tight and sore; hope it stays that way.
A. 60/75/90/115/125/130/135/150kg
B. 7:11 no facility for BMU subbed strict C2B
C. Missed- no wall balls or ropes
First week of this programming (thank you Jarrod Newman) 44yr on Tuesday, 183lbs – 5’8″ (with lifters, ha). Love the programming. Started on day 1 but was told to jump to current, so here I am.
A. 110, 140, 225, 285
B. 320, 320, 340, 355
C. 8:57, couldn’t link MUs after 2nd one.
D. Did the Everyday Warrior WOD 2 prior to A,B and C. Which was wall balls, DLs and DUs 12min AMRAP.
Welcome and good job
A. 165/210/250/315, 330/350/375/395
B. 8:05
C. 4 + 2
A. 83/100/130/150
B. 170/180/180/190
C. 10:25 120# and banded BMU (blue)
D. Tomorrow..off to CPR class
A. 95/120/155/180 205/215/215/220
I wasn’t really sure how to approach the 85-90% and 90-95%, felt heavy on set 2 of the second round, so stayed there for set 3 and didn’t go for full 95% on set 4. Should I have gone between 85-90? How does this work? I think I chickened out. I ran out of time before I had to teach and we have a CPR class after so I don’t think I will get to the workouts! Feeling really excited about the programming. 1st week in the books.
A. 155/195/250/295, 325/345/355/365F Low back was feeling just a bit wonky so I was tentative to go all the way down on the last rep.
B. 7:03 155lb 9-6-3 on Cleans and BMU.
C. 4 + 2 RC +15 WB Felt really good on the rope today. Got to the top in two transitions each climb.
A. 135/165/205/265, then 275/285/295/305
B. 8:00 @ 165, only completed 3 ring MUs, remainder reps were 2 C2Bs
C. 3 rounds + 2rc + 15wb
Pretty sure the MUs disappeared from yesterday’s shoulder work. Lots of compliments on my rope climbs – thanks to the programming here.
A. Up to 285…strange but this felt way to easy.
B. Wrist is still not comfortable in the rack with a bar. Did a modified version of yesterdays.
3 rounds
10 double kb push press
100ft racked kb carry
10 double kb swings
100ft racked kb carry
500m row