A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
Build over the course of the 10 sets to something heavy for the day.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%
D.
Three sets for times of:
10 Burpee Box Overs (48″/36″)*
20 Thrusters (135/95 lbs)
30 Pull-Ups
Rest 4 minutes
Hit these sets hard. The goal is to go unbroken on the thrusters and pull-ups so please adjust accordingly.
*You may use your hands on Burpee Box Overs. Be safe, if it’s too risky to set up perform 15 Burpee Box Jump Overs (24″/20″).
A. done
B. 40, 50, 60, 65, 70, 75, 77, 80, 82 x 2 (failed to split jerk) kg
C.
5 x 85 kg
3 x 95 kg
1 x 105 kg
5 x 4 x 95 kg
D. 10 x BBJO 36″
20 Thrusters @ 35 kg
10 kipping pull ups
2:37 all unbroken
3:52 thrusters (6,4,5,5), pull ups (6,4)
3:30 thrusters (10,5,5), pull ups unbroken
a) done;
b) 60 up to 95kg (3x);
c) 85-10-115kg, 107kg;
d) 15 BBJO 24″, 20 TH 40kg and 15 PU, 3:58, 3:39 and 4:05.
A. Skip
B. 103#-193#
C. 165×4, 190×5, 215×1, 200 5×4
D. Modification: 10 thrusters (in order to go unbroken), the rest Rx …. last round of pull ups had to go 24+6 : 18:06
A) Done
B) 115–> 160 Push Press instead of Jerk (its a little gentler on my shoulder)
C) 195/220/250/ EMOM @ 235
D) 4:33; 4:04; 4:44. 36″ box, thrusters R1@75#, then 65# R2&3. I did work through some butterfly pull-ups today..hit one big set (17/20/20) then finished remaining reps with ring rows. This was challenging, my pushing strength is so weak sauce since surgery!
A) Done
B) 60/70/75/80/85/90/96/100(failed jerk)/100/100kg
C) 96/108/120. EMOM= 115kg
D) 4:03/4:32/3:55. Thrusters (115 lbs), 15 Burpee Box Jump Overs (24″)
A. Rx
B. 135,155,165,175,185×5
C. 195×5, 225×3, 245×2, 5×4 @ 235
D. T2- 8:13, 8:02, 8:14
A. Done
B. Up to 120kg
C. 5*105kg/3*120kg/1*135kg(90%)
Ot2m 4*127,5kg for 5sets done but pretty hewvy
D. Box at about 44inches
50 kg thruster unbroken in rounds 1+2 13/7 in round 3
Pullups unbroken in rounds 1+2
28/2 in round 2
Totally beat up after the workout No idea about my times first round was 3:47 though
A. Done
B. 165, 175 fail jerk. Core tired/legs tired, moved on.
C. 175/215/235 then 225, dropped to 220 after 2nd set
D. With 85#:
3:10 UB
3:27 UB
3:50 16/4, UB Pu
I gave 100% to holding UB for the last thruster set, but shoulders wouldn’t lock out anymore and failed at 17! Think I picked the right weight. No chance that was happening with 95.
A. Ok
B. Up to 105k.
C.100/115/130
2’x 5 120k
D. 3’34/5’24/7’33
B. Up to 160
C. 175×5, 190×3, 210×1 then 5×4 @ 195
D. 30″ box & 75# thrusters. 4:59, 5:07, 5:43…didn’t go UB on thrusters (not my best effort tonight, mostly feeling sorry for myself if I’m going to be honest)
A. Done
B. 165/175/185/195/205/205/215/215/225/225
C. 295×5
335×3
385×1
D. 5:16/6:22/7:48
B. Up to 220
C1. 235 275 315
C2. 5×4@285
D. 15 BBJO 24″ / 20 thrusters 115# / 30 pullups
5:52 6:34 7:27
thrusters 7/7/6
pullups 10/4×5
This wore me out. Thrusters right after the bbjo were tough. I think I can get bigger sets of pullups next time.
Great workout thanks!
Ð’.105
С.130
D.box 60cm
4-20 5-10 5-00 50kg
th 11/9 7/7/6 7/76
pu 11/10/9 16/14 20
B. Up to 155
C. Worked on power snatches instead
D. 3:23/3:13/3:52
Did STOH instead of thrusters (hip). The high box jump overs were super fun!!
Great job Kryssie!
B. Up to 215lb. No jerk beacuse of wrist. It’s feeling better ??
C1.200/215/275
C2. 3x@265lb- 4th rep just wasn’t happening today ?
I hope your wrist has no more pain soon!
B: Up to 285#
C: 255-305-345/ 325#
D: 3:24/4:11/5:09. Thrusters 19-1/9-6-5/9-7-4. PU 24-6/15-…/…
A. Done
B. Up to 185. Failed the jerk.
C. 200/220/235 sets at 225
D. Done with lifting rack lunges instead of thrusters. Just under 4:00 for the first 2 sets. 4:30ish the last set. Used the Rx height.
Short on time, skipped A
B- up to 170#, 5# less than my 1rm
C- 170, 195, 220 (85% felt like 100% today)
E2mom at 220, just 1 rep instead of 4.
Called it a day, knees, hips and shoulders achy at this point.
A- Done B- 135-165-185-195-225-235-245-260-275-290 (PR for the complex) Very happy with this. Got some work done on my hips and lats. Squat felt strong. Lats felt mobile in the front rack. Happy. C- Done up to 345 D- Wasn’t able to use the tall boxes during class. Had to use the 24″. 3:19, thrusters and pull ups unbroken. 3:22, thrusters and pull ups unbroken. I just remember thinking “why is it SO hot today!” 5:30, thrusters 6/4/10, had a slip on 6 and dropped. Bummer. Pull ups unbroken. Little bit of vomit in the mouth. Laid on the floor and… Read more »
A. Done
B. Up to 112.5Kg
C. 130/150/170Kg
5×4 @ 150(80%); wasn’t feeling it today.
D. Did Performance WOD instead. Wanted speed today.
E5M for 30 min(6sets):
10 strict PU
15 T2B
20 push-ups
25 WB (used 22Kg WB)
1:33/1:37/1:34/1:41/1:37/1:45
Fun change up today ??