A.
Three rounds @ escalating pace:
90 seconds of Assault Bike
10 Inch worms
10 Box Jumps* (Step Down)
Round 1: 20″/18″
Round 2: 24″/20″
Round 3: 30″/24″
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 3 minutes, for 24 minutes (8 sets) for times:
400 Meter Run or 300 Meter Assault Runner
1 Clean
Start at 60% of your 1-RM Clean and build to today’s heavy single.
C.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Box Jump (30″/24″ – Jump Up, Step Down)
Toes-to-Bar
Strict Handstand Push-Ups
D.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Death March x 20 Steps @ 2011
Immediately followed by. . .
Dumbbell Walking Lunge x 20 steps
Rest as needed
A) Done
B) 117.5kg missed 120kg twice ?
C) 19:01 RX
A. Doneish
B. With 500m row and 135 – 215
C. 15:30 with 24″ and 40# dbs strict press
A) Done – Really Strange to be allowed breath through the mouth
B) Started at 60kg and moved up to 100kg, failed at 102 kg
C) 19.43 – Strict HSPU take time
D) Done
A. Done
B. Changed to row. Did power clean throughout, up to 275#, match PR.?
C. Skipped
D. Done
A. Done
B. Up to 125Kg beltless, runs 1:40-1:45; cleans felt really good today. Love the runs between to shake things out.
C. Rx 19:15. SHSPU took forever. T2B all UB.
D. Done; this was great accessory work. Gonna be a little sore on the backside.
Damn good day! Looks like you’re feeling good and moving well. Nice work Wilson!
Body is feeling good and strong. Definitely riding a good wave right now.
A) done
B) ran and up to 195 power clean- 5# PR ? all power cleans- I went into it saying I’d power clean till I needed to drop. Turned into let’s see if I can get a PR on my power clean haha. I’m most excited that I didn’t miss ANY on the way up. Kept going for fun- tried 200 but didn’t get my elbows around fast enough.
C) 10:51 Rx
D) done
Happy with how things feel lately! Thanks so much for everything Tino! Hope your day was awesome!
Damn!!! You should be happy! It’s been an awesome cycle!! Let’s stay on this upward training curve!! Great work!!
?? yessir! That’s the plan. Loving this!!
I can’t thank you enough for the awesome programming and especially coaching and support!
I had limited time today so i only did A,B and some core
A)Done
B) 300m Assault Runner, all rounds about 1:15
All power cleans 185/205/225/245/265/275/285/305
C) Core
Still got some good work in!
A) done with 20” 24” 30”
B) done with 400 run all sets between 1:30-1:35
Did all powers piriformis still to tight to share started at 105 finished at 155# would have went a little heavier but miscounted ?
C) done with 1abmat and v-ups no access to bar gym is operating on side walk 7:23
D) done with just body weight didn’t want to stress glute to much.
Plenty of rest and recovery tonight and tomorrow!
A. Done
Then did the back squats from 7/20
6@125
4@155
2@175
2@195
1@205
13@155
Last time I did this, it was my first time back barbell squatting and I did 1 @ 155. Today I still didn’t go HAM and I hit 205 no problem!! ?
Great to see your strength is still there! Nice work!
Had to row 400 hit 200 last set went for 205×2 no go goT under it but too deep of a catch! Disappointed but happy I’m consistent with 200
Again.
C.8:46 this was fun!
Great job hitting 200!
A&B. Class wod: 5 rounds: 12 cal row, 5 power cleans (205)
C. Clock stopped at 10 mins as I was finishing the round of 15 so probably about 12 mins or so rx. Round of 9 was ub HSPU/T2B
Missed a box jump and lost a chunk of my shin on the round of 21 so it made me a little cautious finishing up.
D. Done
Was absolutely spent after today. Looking forward to some recovery!
Big days work! Starting with a full class workouts may have something to do with that 🙂
Eat well and rest up!
A.
Three rounds @ escalating pace:
90 seconds of Assault Bike
10 Inch worms
10 Box Jumps (Step Down)
B.
Every 3 minutes, for 24 minutes (8 sets) for times (with 9 kgs vest):
400 Meter Run
Max reps Sit Ups on average 25 per round
C.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Box Jump
Kettlebell Snatch (Right Arm)
22,5 kg Dumbbells Walking Lungees
20′
?
A. Done
B. 255# (Misses 265 twice).. I’ll get back to where I was.
C. Class WOD
D. 53# KBS split squats, 35# DBs for March and lunges
For sure! Keep putting the work in dude!
Hello!!
A) Done
B) Up to 108lb (1 RM is 119lb). Scaled to 300m run
C) 17:27 SHSPU to 1,5” raise. Scaled to 21-15-9-6-3 reps to keep the right stimulus under 105F and high humidity.
D) Bulgarian Split Squats : 2 x 8kg KBs
Death Marches and Walking lunges with 25lb
Today was fun! ??
Have a great day!! ?
?♂️??️♂️??
A. Done
B. Subd run for row. Up to 127,5kg, no lifters & beltless and still felt smooth, should’ve gone heavier. ?
C. 14.32, this was a fun one! ? Pacing is a big weakness for me so this was good practice ?
D. Done
Good groove on this week ??
Heck yeah love the good notes!
A. Done
B. Started at 135 and finished at 195
C. 15:01 Rx
D. Didn’t do it
Ah you missed the hamstring cramping that is death march!
A. Done
B. E3M, for 24 minutes (8 sets) for times:
300 Meter Assault Runner
1 Clean @ 35/ 37/ 40/ 43/ 46/ 48/ 50/ 53 kg
(57 kg 1 RM)
C. 27, 21, 15 and 9 reps for time of:
Box Jump @ 24″
T2B
SHSPU @ Toes on box
15:45
D. Three sets of:
FR KB BSS x 8 reps T: 3111 @ 8 kg KBs
Death March x 20 Steps T: 2011 @ 12.5 kg DBs
Walking Lunge x 20 steps @ 12.5 kg DBs
???
Fun days work!
A. Done
B. Worked up to 295 Did power cleans fee like I haven’t power cleaned heavy in a while
C. 10:00 RX
T2B: ub/17-4/ub/ub
Shspu: 22-5/16-5/12-3/ub
D. Did step ups, sled pushes, Pallof press, Copenhagen planks
How did 295 feel?
Heavier than I’d like lol but I was fine with it
A) with box step done, assault bike all the way with 70 ish rpm
B) some mobility
C) For time
1000m row
50-40-30-20-10 wall ball with 9kg ball
5-10-15-20-25 reps strict pull ups
Alternating style (50-5-40-15-etc.)
1000m row
Time: 22:29 (definitely not the fastest there is, but was super sore and weak :D)
E) 15-20 Min core stuff and some shoulder exercises with band for the ?
Feels super good to move again, but i feel both the elbow and lower back, so definitely no weightlifting or any hard movement for now
Still feel like you’re improving with your elbow and back?
Without weight, so for example air squats, cardio equipments etc. i don’t feel any pain. I’m using the old knee sleeve on my elbow, that helps, but again, no weight or heavy gymnastics movements (hspu, mu and stuff). Definitely better, I’m kinda able to do every movement, but this week for sure won’t touch any barbell. I got a phone number of a good specialist, who knows how things work with crossfitter, so i have high hopes to the guy, will call him tomorrow for an appointment.
All things considered, I’m happy with the current state, compered to last week.
A) Done
B) All runs 1:30 160/185/195/205/225/235/245/255
C) 13:11 RX, very fun workout
D) Done with 45s/40s
Great day of training today for me after a terrible day yesterday ??
Way to turn things around and get a great session in today!