Workout of the Day
A.
Back Squat
Every minute, on the minute, for 4 minutes, complete:
40% x 5 reps
50% x 4 reps
60-65% x 3 reps
75% x 2 reps
Every two minutes, for 8 minutes, complete:
85% x 2 reps
85% x 2 reps
90-95% x 1 rep
90-95% x 1 rep
B.
MEN & WOMEN 40-49
For Time:
6 Squat Snatch (135/95 lbs)
12 Box Jump Overs (24″/20″)
MEN & WOMEN 50-54
For Time:
6 Squat Snatch (115/65 lbs)
12 Box Jump Overs (24″/20″)
MEN & WOMEN 55-59
For Time:
6 Squat Snatch (115/65 lbs)
12 Box Jump Overs/Step Overs (24″/20″)
MEN & WOMEN 40-49
For Time:
6 Squat Snatch (95/55 lbs)
12 Box Jump Overs/Step Overs (24″/20″)
*A power snatch to overhead squat is allowed for 50+ divisions.
C.
Complete as many rounds and reps as possible in 6 minutes:
15 Pull-Ups
50 Double-Unders
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I’m one week behind because of business trip to Barcelona. Now back on track
A. Emom done
B. Emom up to 130kg
C. Done with scaling (50kg)
D. 4 rounds + 10 pullups. This one was rolling nicely but I had a feeling afterwardsthat I should have pushed a little bit more during this workout.
Worked up to a heavy 3 rep max 345#
B.2:01 Missed 2 snatch
C.3 rounds plus 60 reps
A: 5x80kg/4x90kg/3x100kg/2x120kg – 2x130kg/2x150kg/155kg/160kg(f)
B: 3:07 (2xf)
C: 3rds = 10 PUs
A. did the Comp EMOM at 330#
B. did a mashup of this and the Comp part B; 3 rounds for time 5 snatch (115#), 8 T2B, 10 wall ball shots (20#) – 6:58
C. modified this to 10 and 10 since double-unders take me so long – 3+6
I don’t have access to box on weekends but was able to do some basic GPP on Sunday at home:
30 minute on each minute:
1st minute: Muscle-ups
2nd minute: Row
3rd minute: Box over jumps
Ended to get 30 muscle-ups totally and on last round was able to get still two. Moved whole 30 minute with constant pace and did not rested at any time. Hope it was not too hard for tomorrow but have started to really like these longer words a lot…
A.Started BS@ 150# and worked to 345#
B.Did 3 rounds-5:27
C.3 rounds +19
A. 95,120,155,180 205/205,215,215 B. 6:37 3 rounds, did first round at 85#(2:01), I feel like I’ve been stuck at a working weight of 75# forever, so I’m trying to get out of my comfort zone a little . I did the last two rounds at 75#, and it was just as hard as the 85#! My legs were just done. C. 2+15, first set of pull ups unbroken, 2nd set 8/7, 3rd set I’m not really sure, I was in a double under stupor! Still not able to butterfly. My double unders were a mess today, I’m usually good for… Read more »
A. 150,190,245,265 – 320,320,340,355
B. 95lbs :46 sec (right wrist still tender)
C. 4+6 subbed push ups for pull ups, tear in left hand from BMUs (I would have rather done pull-ups!!!)
I’m dying to know what the WOD was really supposed to be.
A. 145,175,225,300,300,320,335
B. 1rd=1:20 & 3rds=4:50
C. 3rds+55
Knees very sore from yesterday had to give a break. Think I may have some patella tendinitis brewing in left knee? Any recovery suggestions?
A-Bench Press worked up to 285
B-Weighted dips worked up to 100
A. off 195#, part B 165/165/185/195. Went more by feel and happy to finally make a jump in weight, should have tested a new PR! B. Did 3 rounds like the others, thanks Greg for initiating that. Mistakenly did 20 box jump over each round:( 95# snatch felt great, just slow! 7:44 C. 5+10 all UB except last 10 reps 6/4, my shoulders were done! D. Chinese planks(25#) and supine rows from yesterday, three rounds. I have to say I felt good and strong today and really surprised myself after this beat down week. I can’t remember being so sore… Read more »
Awesome!!!
First workout here:
A. Back squat
145/175/225/260/295/295/315/315
B. :52
Should have read comments first and done 3 rounds like most people.
C. 3 rounds plus 36 reps
Welcome aboard!
Our box hosted breast cancer charity WOD. AMRAP 10, “Grace” buy in, then sets of burpees over barbell, snatches 2,4,6, etc. Set Grace PR (3:10) on the way to 2nd place Rx finish. A great event for a strong woman, Nichole Gubbins.
A. 115/145/175/215/245/245/260/270
B. Did one round all out :58 UB on squat snatch..then did 2 more rounds, wow my legs were jelly
C. 4+12 pull-ups..this one was a burner
A) 165/185/215/265/295/295/315/315
B) skipped – did 10 sets of 3 power snatch with some visitors at the box. 170#
C) skipped – trampoline park for sons birthday.
I’m pretty wrecked from this week’s programming
Very thankful for a rest day tomorrow n
A. 130,145,165,215, 235, 260, 275, 285 fail
B. 1:23
C. 3 + 32 – something clicked today on the butterflies. Went unbroken on first two rounds.
This is my 2nd day back after taking a week off. Spent a week in SF at a conference, did some mobility and flat out just didn’t think about training for a week. Felt pretty good today.
A. Only hit 80%…was rushed 215
B. Did 3 rounds all single squat snatches 5:28
C. 4 rounds
A. Done off 320, last 4 sets 275,275,295,300
B. Followed the crowd and did three rounds: 4:37(Rx @115)1:12 first round
C. 4+33
Good week of training. Have a nice weekend everyone. We’re on a 48 hour break.
I like that word break, enjoy:)
A:102/125/165/215/215/230/240
B: 2:03 at 115
C:3rd+45 reps