Workout of the Day
A.
Three sets of:
Muscle Clean x 3 reps
Rest as needed
B.
Every two minutes, for 12 minutes (6 sets), complete:
High Hang Clean x 2 reps @ 70%
and then . . .
Every two minutes, for 6 minutes (3 sets), complete:
2-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: mid-patella + mid-thigh – USE STRAPS!)
C.
Three sets of:
Drop to Split Jerk
x 3 reps (light, focus on foot work)
Rest as needed
and then . . .
Every 2 minutes, for 8 minutes, complete:
Jerk x 4 reps @ 75+%
Please use blocks.
D.
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat x 6 reps @ 70%
E.
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Wall Ball Shots
30 Double Unders
40-54: 20 lbs to a 10′ target; 14 lbs to a 10′ target
55+:
14 lbs to a 10′ target; 10 lbs to a 10′ target
A.65,85,95
B.175,265
C.95,115,135-185
D.195
E.3+25
A. 55 kg, 57,5 , 60 kg
B.High Hang Clean – 65 kg
Halting Clean Deadlift @100kg
C. 45 kg, 47,5 kg, 50 kg
Jerk – 70kg, 70kg, 72kg, 75kg /not solid/
D. 80 kg
E. Run out of time 🙁
A. 40kg
B. 70kg/100kg
C. 40/70kg
D. 80,80,80,82,82
E. 3 rounds
Sorry for the late posts but my internet has been down. AGH!!
A. 85, 105, 105
B. 115 and 165
C. 55 and 115
D. had to clean from ground – racks in use. All at 135 6, 5, 5, 5
E. 2+2DU
A – 135#
B – 165/255
C – 165 (could’ve gone higher; didn’t see the ‘+’ after the 75%)
D – 190
E – 4 rounds
A. 115 (Should have went a little heavier)
B. 185/275
C. 155/195
D. 205 ( That sucked!)
E. 3 Rounds + 10 reps
A. 95#
B. 135, 235
C. 105, 165
D. 195
E. will have to do it later…
A. 40, 60, 75kg
B. 70 kg and 95kg
C. 60, 65, 70kgs on drop and 70, 75, 80, and 85kgs on jerk (no jerk rack, did 3+1 on the last round of 85kgs)
D. 87.5kgs
E. 3 rds + 9 pullups
A – 70,80,85kg
B – 70kg and 100kg
C – 60kg split jerk drop and 60kg jerk
D – 90kg
E – DNC
A. 96#
B. (155#); 109.4 & 165
C. drop to split 125# (very fun, I used a dip considering weight); seems I forgot how to jerk (hand position problems-figured it out much too late)/didn’t have blocks-did 4 pwr CJ at 125#
D. (185#); did all 30 reps 129.4…I may or may not have cried.
E. subbed 5 strict due to hole in my right hand from weekend BMU; managed a pitiful 2+1 pullup…honestly, was smoked from A-D, crept around on baby deer legs 😛
Haha your comments are hilarious! Great work Karen!
A. 95#
B. 110#
C. 95, 135 , 160
D. 170#
E. 3 rds
Vegas cooking at 105 degrees! I need to work on doing DU unbroken while legs are fatigued!
A. 135
B. 125; 205
C. 135 with a slight dip/drive; 155
D. 135, nursing a knee injury so went a bit light
E. 3+1 kept tripping up on the DU
A.85/95/105/105
B. 185 HCDL, Dang missed the HHC
C. 130/125/125 then, 135
D. 175
E 3+2
A) 155
B) 185 then 265
C) 55 for drops then 115 for jerk, still a long way to go in the recovery from shoulder surgery but at least got overhead
D) 185, probably went a little light here, need to increase next time
E) 3+0
Awesome job getting weight overhead – hopefully the shoulder feels good today!
A.95#
B.185# then 275/285/295
C.135# then 185#
D. 225#
E. 4+2
Solid work Art! Nice job on your lifts and on the conditioning!
A. 115,145,175
B. 185 & 280
C. 115 & 190
D. 215
E. 4 rds
Awesome work Wade!!
I started a month long endeavor of doing a Hero WOD each day I work out. I know it sounds crazy but it’s a challenge to honor those that have given so much for all of us. Today was workout #4 – “Randy” – 7:02. Not a great time but I am being overly cautious so that I do not create an injury. I also had the great opportunity to do it with my 17 year old who finished at 3:42.
D. misread. I did 3 reps at 75%!!
A. 145#
B1. 160#
B2. 235#
C1. 185#
C2. 205#
D. 260#
E. 3+2
A: 65/75/85#
B: 105/150
C: 95/110
D: 145
E: 3 rds exactly…dubs not so hot today 🙁
A) 65/75/85
B) first part: all sets 115#
second part: 160/165/175 (loved using straps)
C) 115/115/120/125 (no access to blocks today)
D) 125
E) 2 rds+ 35 rx ( so I’m not great at dbl unders and honestly 10′ wb’s totally took my breath away)
We will work on both those things during this cycle!