A.
Against a 10-minute running clock…
100 Burpees Over the Erg
Max Meter Row in remaining time
B.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 72%
Rest 2 minutes between sets
C.
For time:
20/15 Calorie Assault Bike
10 Thrusters (155/105 lbs)
20 Toes to Bar
Rest 90 seconds and then. . .
For time:
20/15 Calorie Assault Bike
15 Thrusters (135/95 lbs)
20 Toes to Bar
Rest 90 seconds and then. . .
For time:
20/15 Calorie Assault Bike
20 Thrusters (95/65 lbs)
20 Toes to Bar
Rest 90 seconds and then. . .
For time:
20/15 Calorie Assault Bike
25 Thrusters (75/55 lbs)
20 Toes to Bar
Please note separate times for all four sections, then add them all together for a total time as well.
D.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
A. 450 m
B. 300/340/385/305
C. 3:53
4:30
5:00
5:36
D. Done
A. 8:29 (408m)
B. Based off 395
C. 2:35/3:19/4:11/3:08 RX
A. 1018 m
4:45
B. 235/275/305/245
C. 15 cal Assault
115/95/75/55
2:43
3:12
4:05
D. Done
B: hip thrusters
C: rx. 3:03, 3:39, 3:26, 3:54
D: done.
A- finished burpees around 7:30, 680m
B- based off 190kg
C- 3:00/3:20/4:25/4:40.
D- Done
A. 530 meters
B. Done 10 @175
C. 3:12/3:50/3:35/3:47- total time 18:57
D. Done with 5# DBs
This week I have done the Monday wod and all of the lifting. Was way more sore from the comp than I anticipated but I’m feeling back to normal today!
A: burpees in 6:07, 1031m
B: 305-355-395-315
C: 2:48/3:12/4:12/4:20. All times +/- 10s as my memory is a little hazy. Class did every 6 min
Ab not particularly fast
Thrusters 6-4/9-6/20/25
t2b 10-6-4/4s/4s/3-4-other
A. Done with run instead. Burpee 5:53 ran 800m
B. 330/375/420/330
C. Did 20 ground to overhead with 45lb plate, 20 dragonfly sit-up, and thruster with the 50/45/40/35 DB. 2:08/2:08/2:35/2:40
D. Done
Great work adjusting and getting a session in!
A: 06:04 – 971m row.
B: 120/135/153/120 KG
C:
2:42 – 6/4 – 12/8
3:35 – 5/5/5 – 12/8
3:19 – 12/8 – 12/8
3:51 – 15/10 – 12/8
D: Done.
A. 11:04 for the burpees so made it 15 min and rowed 62 cal in the remaining time
B. Tomorrow? 🙂
C. 4:27 4:54 4:30 4:46 with 20 cal row
Thr 4/3/3 8/8 ub ub
Ttb 5s
Fun workout thanks Tino!
A) 8:00 and 441 meters
B) 180, 205, 230, 185.
C) modifier this a wee bit to 15 T2B. Times were 6:05 (I got stopped for a while…maybe a minute(?) to do some momming), 5:09, 5:09, 6:45 and 23:08 total time
D) ran out of time
#momlife Nice work Taylor!
A. WZA Workout #1 – 286 reps
B. 135/155/175/135×10
C. Yeah this one got me. I think I was finishing each round about 4:30ish, closer to 5:30 for the last one. Wasn’t really paying attention, just trying to survive
Crush the qualifiers! ?
A. 6:07/1004m
B. 135/155/175/140Kg x 10
C. Subd row, no bike.
2:43/2:52/2:35/2:57
Total – 15:37
All T2B UB. Thrusters at 95 UB, that destroyed me and last set suffered.
D. Done
Suffered?!? Just looks like you went really fast 🙂
Nice work!
A) 1029
Burpees: 6:13
B) stopped at 335, didn’t feel smooth
C) class went every 6 minutes:
2:15, 2:35, 2:53, 2:58
Thrusters: all unbroken
T2b: 12-8, 12-8, 12-8, 20
Great work dude! Those are some solid times!
I was not motivated for this workout, but saw Sam drop the bar for 155 and knew I had to keep going. Then if I could do 155 unbroken the rest had to be and I wanted to keep them under 3
A. Did WZA #1 instead
B. 165/199/210/175×6
C. RX 4:02/3:59/3:42/3:40. Clearly, I’m better as it gets lighter. RIP my legs.
D. Done
Hope the qualifiers go well!
“A” was a slice of humble pie, really did not want to do that.
D) done red band
A) ***blank stare***
100 in 4:59 (20 per sub minute up to 40 was okay after that it was a grind)
Slow transition…
1200 meters
(Character building, mental battle, humbling, capability measure)
Gonna squat: SSBS using 380 as 1rm
Tomorrow c after maybe stress is through the roof finally catching up to me.
Atta boy! ??
My brain does not even think about training when I’m training. Really weird. I don’t feel weight either as much right now. Just moving
Thanks for the training Coach!
A. Class was going on so had to use a timer app on my phone, and unfortunately the app glitched in the middle of it so I have no idea how long it took to get done. I rowed 750m based on initial comments I read, thought that would be safe but now I’m seeing higher numbers. Oh well… got my HR up which is what matters! B. 153/173/198/158 C. This looked a lot worse on paper, surprisingly enjoyed this. 3:14, Messed this up and started on thrusters. I realized my mistake at 6 thrusters, so dropped it and did… Read more »
Solid results today! Nice work on C!!
A. 5:48/67 cals
B. Used #420
C. 2:02/3:39/4:38/4:15
D. Done
A) 7:07, 700 m
B) 275/305/345/275×10
C) rx 2:28, 3:00, 3:43, 3:58
Total time 18:12
D) done
Shoulder work first.
A. 8:44 and 245 cals – this absolutely demolished me today. Came out way too hot on first 25 and paid the price. Did it solo which didn’t help. Not my proudest, but onward. I’m going to do this again soon and redeem myself, not happy.
B. Little pep talk and some workout carbs and this went much better. 285/325/365/295 – felt strong.
C.Modified for shoulder – 20 cal AAB, 10/15/20/25 goblet squats (70/55/45/35#), 20 ghdsu. 2:15/2:45/2:54/3:15 total time 15:30.
D. Done
245 caps would be extremely impressive but I take it as 245 meters 🙂
Irrelevant of the result you out the effort in and walked away having leaned something…just don’t go out so hot on those burpees, particularly for a bigger dude!
Keep putting in the effort! ??
Ha, good catch. Yes, 245 meters.
Full effort full victory, you’re right.