Workout of the Day
A.
Three sets for times of:
10 Burpees to a 4″ Platform
10 Toes to Bar
10 Box Jumps (30″/24″)
Rest 2 minutes
B.
Six sets of:
Hang Clean + Front Squat + Clean + Jerk
Rest as needed
Let feel dictate loading.
C.
Complete as many rounds and reps as possible in 5 minutes of:
315/215 lb Deadlift x 5 reps
Burpees Over the Barbell x 10 reps
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Shoulder to Overhead (155/105 lbs)
10 Handstand Push-Ups
30 Double-Unders
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A. 1:07, 1:07, 1:06
B. 185, 215, 225, 235, 245, 255
C. 4+4
D. 3 +1
A. Forgot exact times. Around 1:10 per round
B. worked up to 205. Hand are torn up from yesterday.
C. 4+2 hands slowed down deads
D. 2+ 28
A)1:04/1:10/1:14
B) Skipped, bashed my shin and knee pretty hard on box jumps…
C)5+5
D)3
A) Team WOD on Thursday
*in teams of three
4 min AMRAP (Chipper Style)
10 Burpees (4″ plate)
10 T2B
10 BJ’s
4 min AMRAP (Congo Style)
Muscle Ups
4 min AMRAP (Chipper Style)
10 Burpees (4″ plate)
10 T2B
10 BJ’s
4 min AMRAP (Congo Style)
Sled Pushes
4 min AMRAP (Chipper Style)
10 Burpees (4″ plate)
10 T2B
10 BJ’
4 min AMRAP 6 person buddy carry
B) Got 185 never failed
For fun just hang cleaned 190 like it was nothing!!! 🙂
C) 5 rounds
D) 3 rounds + 4 s2o
A. 1:12/1:14/1:18.
B. Up to 110kg.
C. 4rds + 5 dl
D. 2 rds + 7 STOH. Hspu got hard
A. 1:11; 1:00; 1:04
B. 185; 205; 215; 225; 245; 255
C. 5 rounds even
D. 3 rounds + 3 shoulder to OH
A. :56-1:00-1:00
B. 185-205-225-235-245-255
C. 4+10
D. 2+7…. Nothing left even with ample rest in between C and D. 6 mins AMRAP version of this was 2+17.
a)1:05/59/1:04
B)185/205/225/250/
C)5+2
D)2+10
a)1:10/1;09/1:10
B)234/245/255/265/275/285
C)4+4
D)2+10
A. 1:02, 1:02, 1:02
B. 185, 225, 245, 275, 285, 285
C. 4+2
D. 2+37
A. 55s/1:01/1:15
B. 125/135/145/155/165/170 fail (didn’t do jerks, trying to take it easy on the shoulder)
Didn’t do C & D, not recovering well and feeling exhausted. Got my shoulder worked on
Turning A into a team WOD tomorrow and hitting B with the team before.
C. 4+2
D. 2+12
A: 1:10/1:10/1:09
Need to work on bounding box jumps a little more.
B: 225/235/225/245/245/255
Kept it a little lighter. Did squat cleans for each and squat jerk for the jerk.
C: 5+6 burpees (86 reps)
Kept a good pace, rested a bit for each set of DL’s. I think I should have pushed just a bit more.
D: 2+6 STO (106 reps)
STO and HSPU are weakness for me…obviously.
A) all sets just under 60 seconds
B) @ 245# technique
C) 6+7 or 7+7????
D) hit muscle failure after round 1! Wasn’t expecting that to happen
2+18
A. 1:08/1:09/1:14
B. 135/145/155/165/175/185
C. 4+4
D. 2+15
A. 1:14, 1:15,1:14
B. 185 whole time
C. 5 rd +4 dl
D. 2rd+ 10+10+25 du
Didn’t make the cut in south central. Finished one place out at 53rd in the region.
Squat complex 7×5 250
A. :56 :55 :52
B. 280lbs
C. 4+8 (actually kinda happy, 315 deads are not my friend)
D. 3+25 (almost killed myself for this)
A. 1:13, 1:09, 1:02
B. Went up to an awful feeling 90kg felt like shit today.
D. 1+ 16
C. 275#, 3+6 Bar facing.
A.
1:13, 1:02, 1:00
B. 80kg, 90, 100, 105, 110, 115 (missed the clean from floor)
D. 2 rounds + 7 S20
C. 5+2 (did it at 245#), was about to skip my back is pretty tight, lowered the weight but the deadlifts we’re unbroken but still very slow.
A) 1:01, 1:02, 1:02
B) 215, 235, 255, 255, 275, 300 (no jerk)
C) 5+12 reps
D) 2+31 reps