August 13, 2019 – Competition

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Power Clean + Hang Clean + High Hang Clean + Jerk

*Sets 1-2 – 55-60% of 1-RM Clean & Jerk
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%

C.
Every 3 minutes, for 18 minutes (6 sets) for times of:
400 Meter Run
Power Clean & Jerk x 6 reps @ 50-60% of 1-RM C&J

D.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)

E.
For time:
400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)
*Every 2 minutes perform 20 Air Squats

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Havard
Havard
August 27, 2019 6:44 am

A. Ok
B. Up to 185lbs
C. Did this on TrueForm but had a hard time getting rest between the rounds. Are trueform meters considered the same as running outdoors? 135lbs.
D. Done 30/14kg

Trevor Petrucci
Trevor Petrucci
August 15, 2019 12:21 pm

A. Done
B. 115/125/135/140/145/155
C. Avg: 2:05-2:15
105#
D. Done
E. Done with 100#

TrineP
TrineP
August 15, 2019 10:50 am

A: done.
B: starter at 40, 42.5, 45, 50, 52.5, 55kg
C: done with 40kg
D: done.
E: done. Front racked kb.

Livie Kraft
Livie Kraft
August 14, 2019 7:54 am

A. Done
C. Scaled to every 4 min for 20 min 400m run 8 C&J @ 85# 51.5%
D. Done

Alex González
Alex González
August 14, 2019 4:29 am

A. Done
B. 135/145/160/175/175/185
C. with 135#
2:30/2:17/2:16/2:17/2:20/2:21
D. Done with kettelbells of 35 lb and 53 lb
E. I scaled to 100 pounds and 200 m (8:00 minutes)

Douglas Gooch
Douglas Gooch
August 14, 2019 1:33 am

A. Done
B. 195/195/225/225/245/245
C. Done with 185lbs all rounds under 2:30.
D. Done meh.
E. Done.

tino
tino
August 14, 2019 3:59 am
Reply to  Douglas Gooch

Meh…??‍♂️

Wilson Hopkins
Wilson Hopkins
August 14, 2019 12:47 am

A. Done
B. 65/72.5/77.5/85/90/95Kg
C. Done Rx using 65/65/70/70/75/75Kg.
2:29/2:24/2:27/2:29/2:35/2:31
D. Done with 25Kg DB
E. 14:53. 24Kg KB in the FR

Tom
Tom
August 13, 2019 8:57 pm

A) done
B) up to 220
C) 6 RFT 400m Ski Erg @ 155 UB 16:04
average 2:40 per round
the rest…maybe some other day.

Little bicep pump.

tino
tino
August 14, 2019 3:58 am
Reply to  Tom

Great work still getting your training in during this busy time at school. Keep crushing it!

Tricia Moore
Tricia Moore
August 13, 2019 8:50 pm

A- done
B- started at 85, built to 115# for last two sets
C- didn’t record times, patter wod ( I go you go) 200m run with intensity 65# bb cycle, last set 85# I wanted time practice cycling, I sold myself short. I should have done 85# the whole time.
D- done

I am getting stronger I am pleased.

tino
tino
August 14, 2019 3:57 am
Reply to  Tricia Moore

Great to see your strength coming up! keep up the good work Trish!!

Samuel Woodman
Samuel Woodman
August 13, 2019 8:44 pm

B: 185-185-205-225-235-245-failed high hang on 275#. High hang felt weird all day
C: Done with 165#. Started with ~2:15, last two rounds were ~2:02
D: Done

Kryssie
Kryssie
August 13, 2019 8:03 pm

A. Done
B. 105/115:125. Yikes, HH was tough in the last couple sets.
C. RX 2:12/2:28/2:35/2:42/2:55/2:40. Went out way too fast on round 1 and paid for it. Haha. I had intended to have my runs around 1:45 and comfortable, but first one was 1:26 and I could never recover after that. Used 95lb.
D. Done
E. Done

tino
tino
August 13, 2019 8:07 pm
Reply to  Kryssie

You couldn’t hold your 1:26 pace?!? ?

Bryan Babbitt
Bryan Babbitt
August 13, 2019 7:54 pm

B) 185, 205, 225, 235, 245, 275
C) rowed 500 and 165
2:23, 2:25, 2:23, 2:23, 2:27, 2:17
D) done

tino
tino
August 13, 2019 8:06 pm
Reply to  Bryan Babbitt

Consistent then hit the gas in that final set!

Bryan Babbitt
Bryan Babbitt
August 13, 2019 8:12 pm
Reply to  tino

Wasn’t a “meh” day ?

Taylor Shramo
Taylor Shramo
August 13, 2019 7:39 pm

A: done
B: 165/175/190/205/215/225
C: done at 155, ub every round which I’m really happy with
D: done
E: done, but no clock on carry so 20 air squats every time I broke, dropped 5 times

tino
tino
August 13, 2019 8:05 pm
Reply to  Taylor Shramo

Solid push today Taylor!

Danilo Araujo
Danilo Araujo
August 13, 2019 6:58 pm

A. Done
B. 60/66/72/77/80/82kg
C. Done with 66kg
D. 32kg suitcase carry and 12kg waiter carry

Brandon Delao
Brandon Delao
August 13, 2019 6:17 pm

Hey! First time posting and glad to be starting the new cycle just coming off being sick for a week.
A. Done
B. 175, 205, 220 based off 315# C&J
C. Done. Roughly 1 min rest per round 90 sec. 400s
D. Done w/ 53/70# KB
E. 15:30 w/ Sandbag. Hurt real bad :/

tino
tino
August 13, 2019 6:30 pm
Reply to  Brandon Delao

Welcome to the community Brandon! Excited to see your progress now that you’re fit and healthy!

Brandon Delao
Brandon Delao
August 13, 2019 7:22 pm
Reply to  tino

Healthy yes, fit, not so much haha but thank you Tino. Gearing up for the cascade classic in September

geoff
geoff
August 13, 2019 5:31 pm

First day back from weekend trip today hurt lol
B) 185/205/225
C) rounds between 2:03-2:25 @ 155
D) done with 24/16 kg
E) 9:19

tino
tino
August 13, 2019 6:29 pm
Reply to  geoff

Hope the trip went well!

John Vautier
John Vautier
August 13, 2019 5:10 pm

A. Done
B. 170/185/200/215/225/235
C. Done around 2:28-2:45 used 155/165/175. Singles, 6/5/4/4/3/6
D. Done with 55# farmer and 40/35/35 waiter. This was tough.
E. Made up yesterday’s accessory, will get sandbag walk in tomorrow, had to beat the rain.

Jorge Fernandez
Jorge Fernandez
August 13, 2019 4:54 pm

A. Done
B. 155/185/225
C. With partner 6 rounds each
155/155/155/165/185/205 – Worked fast run, quick transition and barbell cycling.
E. Done with 150

Anna Kjelgaard
Anna Kjelgaard
August 13, 2019 4:02 pm

A. Done
B. Up to 55kg
C. PC+jerk @40kg. Only 5 PC+jerk in rounds 2-5 bc I had to run on a tredmill (placed in another room) and needed more transition time.
D+E. No more time -thursday

tino
tino
August 13, 2019 4:24 pm
Reply to  Anna Kjelgaard

Extra credit on the intervals 🙂

Jake Swartwout
Jake Swartwout
August 13, 2019 3:11 pm

A. Done
B. 180/210/225#
C. 2:30/2:30/2:32/2:30/2:30/2:31 at 150#
D. 24kg suit case/16kg waiters carry
E. Modified to 3 rounds of 100ft carry and 20 air squats. It was pouring rain and was trying to be courteous of the class.

tino
tino
August 13, 2019 4:24 pm
Reply to  Jake Swartwout

Good job adjusting as needed to get your work in.

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