A.
Five rounds for time of:
2 Legless Rope Climbs from Seated
10 Strict Handstand Push-Ups to 4″/2″ Deficit
15 GHD Sit-Ups
20 Sandbag Squats (150/100 lbs)
B.
Deadlift
*Set 1 – 10 reps @ 60% of 1-RM
*Set 2 – 10 reps @ 70%
Rest 2-3 minutes between sets.
Followed by…
Three sets of:
Pause Deadlifts x 8 reps @ 65-70%
Rest 2-3 minutes between sets.
Pause for 2-3 seconds at the knee, then continue to pull to lockout.
C.
Every minute on the minute for 21 minutes (7 Sets):
Minute 1: 8 Chest-to-Bar Pull-Ups + 6 Deadlifts (275/185 lbs)
Minute 2: 12 Bar-Facing Burpees
Minute 3: 15/12 Calorie Assault Bike
Immediately followed by. . .
Three rounds for time of:
8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
12 Bar-Facing Burpees
15/10 Calorie Assault Bike
D.
Three sets of:
Hanging Straight Leg Raises x AMRAP
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
Med Ball Slams x 20 second AMRAP
Rest as needed
A. 28 min
B. 190/220/205
Haven’t followed this blog in years but I love the Emoms and I have been trying to hit them when I can.
C. RX
C2b and deads were about :23 seconds
BFB :28 seconds
Assault bike :35
3 RFT
6:58 Rx
A. Done mo or less
B. 300/350/325x3x8
C. Done with burpee in place. 3rnds 8:50
D. Done
Solid finish to a good week!
I went move little bit today again
A.
Deadlift
*Set 1 – 10 reps @ 60% of 1-RM @120kg
*Set 2 – 10 reps @ 70% @140kgs
Rest 2-3 minutes between sets.
Followed by…
Three sets of:
Pause Deadlifts x 8 reps @ 65-70% @130/ 135/ 135kgs
Rest 2-3 minutes between sets.
B. 4 rounds for time:
10 DB box step-overs @2×22.5kgs
20 alt. DB snatches @22.5kgs
9:35
C. Accessory:
3 sets:
Barbell bulgarian split squats x15 @30kgs (each leg)
Prone GHD hold x45”
Bent-over double DB row x15 @2x15kg
Greetings from Bali ??
Great work getting this in while away!! Hope you’re having fun!
A. 18:43. Had to modify due to equipment limitations. 5 rnds for time:
10 LSit towel PU
10 PP at 65Kg
15 T2B
20 FS at 65Kg
B. 120/140Kg
140/140/140Kg(70%)
C. Done, Subd row for bike. 3RFT – 7:53.
315 felt heavy on that first set but wasn’t too bad on 2-3.
D. Done
Finished off the week well Wilson! Solid work in the conditioning and good job adjusting A with equipment limitations!
Thank you. Felt good this week. Looking forward to carrying it forward into next week.
Felt toasted going in and dead coming out.
A: Had time for 3 1/2 rounds
B: 225-315-some at 275#
C: Did 10 bfb throughout. Did 10 cal ab rounds 5-10. Dl 3-3 felt real heavy.
3 rounds: 8:46
A. 20:05 that sucked
B. 255/285/255
C. Done with scaled reps at certain points
A. Done, just 4 rounds as time was limited. First time I was able to touch the top on a legless without clamping my feet on the rope first. Getting braver. ?
B. 175/205
190 for pause DL
C. Changed this to 10 C2B, 40 DU, 12 cal AB so I can work on DU and C2B under fatigue.
3 RFT: 10:18…DU completely fell apart after the EMOM and had to rest to pull myself back together.
D. Done
Great work on the legless rope climbs!
A. Did 3 rounds in 20:00
B. Modified to BSS 3×12
C. Done, and kept EMOM pace for 3 rds for time.
1. 6C2B / 8 Reverse Lunges (24KBs)
2. 8 BFB
3. 12 Cal
Body was pretty torched so I had to modify some things but happy to get in the gym and move!
Nice work buddy. Plenty of rest, recovery and good food this weekend! Ready to attack next week!
A) done except rope climbs
B) 210/240
Then pause @ 225.
C) EMOM done Rx then finished @ 27:53 (6:53)Rx Hung with everything UB somehow but that dang echo bike.
D) done
Thanks Tino!! Hope your weekend is awesome!
Always fun with the kids! Hope yours is great too!
A. 19:32 RX all def hspu unbroken
C. Only 15 min EMOM RX but hand ripped and was short on time anyway so just called it
Look after those hands Bobby!
It’s not too bad. They’ll be good to go for Monday!
Do class Wod this morning
This afternoon:
A: 39,20 completely destroy
B:skip
C: do scaled version cause i am tired
Emom 32’:
6 C2B + 4 DL
10 burpees over bar facing
12 cal AB
1´ rest
Heavy deadlifts last week tweaked my back and I’m still recovering from it. Don’t want to deadlift just yet – any suggested subs for the emom?
I’ll likely just do some skill stuff instead of deadlift for strength, unless you have any specific suggestions 🙂
Thanks!
For the strength work i suggest accessory work like, Reverse Hyper, Death March, Good Mornings, single leg deadlifts.
For the EMOM you could do Thrusters, Wall Balls or if your back can Handle a Russian Kettlebell Swing then you can get a similar stimulus to deadlift. Be safe and have fun!
Thanks, Tino! Will do.
Weight lifting technique complex
emom6′:1clpull+1hclsq+1jerk(3*90/100/110/117,5)
Clean pulls:2*4@120/1*3@130/1*3@137,5
Emom8′:1snpull+1snatch(50/60/2*70/75/80/85)
A:5R every 5min
B:skip
C:7rounds FT(19′:12″)
D:core work
I feel i m dying…see you Monday
You’re not saying you’ll be fine 🙂
Nice work buddy. Plenty of rest, recovery and good food this weekend!
Thank you Tino..i eat a twenty pieces pizza and one more for you :):):)
Good morning
I haven’t sandbag what can i do to replace it
Front Racked Double Kettlebell Squats (24kg)
Have fun!