A.
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by your sides; step down after each jump)
5 Unweighted Box Jumps (step down)
Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
D.
Ten rounds for time of:
1 Rope Climb
3 Power Cleans (225/155 lbs)
6 Strict Handstand Push-Ups to 2″/0″ Deficit
E.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 20 reps @ 50% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform band pull-throughs.
F.
Every 2 minutes for 6 minutes (3 sets):
45 Seconds of GHD Sit-Ups
A. Done
B. 275/300/320/300/320/340#
C. 135/95/95/145/155/95#
D. 20:05 with 215#/1” def
E. 205/205/215#
What is a good score for this wod?
A. Done! With 40 lb DB
B. 315/340/365/340/365/385
C. Up to 155 lb
D. 21:37
Scaled to 205 lb in power clean
E. Done
F. Done (22 reps each set)
A. Done
B. Up to 320#, squats felt extra heavy today.
C. Up to 165#
D. Scaled cleans @ 205#, no deficit sHSPU
17:48
E F. Done
A) done
B)290×3/310×2/325×1/310×3/325×2/345×1
C)worked up to 185
D) 25ft rope climbs( gym on base wouldn’t let me put tape at 15ft mark so just went the whole way up
Scaled to 185
And did 4″def
14:48
Damn! That’s fast considering the extra 10ft every round and the extra deficit! ?
I kept everything unbroken(except last rdnof hspu) but took like 10 sec transitions. I started picking g the pace up after the 8th rd RC
A. Done: DBs 25 lb – Box 24″
B. 275/295/315/295/315/335 lb
C. 135/145/155/165/175/185 lb
D. 22:33 Scaled: Power Clean 195lb
(My PR in Power Clean is 235lb, so the WOD as prescribed was near to my PR so I scaled the weight of the Power Clean)
E and F: Skipped. No time for this part
?
A. DONE
B. 225,245,255,245,255,275 lbs
C. 135 lbs
D. 22:10 (scaled- 175lbs & Kipping HPU)
E. Done (band pull-throughs)
F. Done
Be safe with kipping. We don’t advise athletes to ramming their heads into the floor unnecessarily. It’s not good for your spine! I would suggest l seated dumbbell presses or strict pike handstand push-ups.
Oh thanks ?
A. Done
B. 265/285/300/285/300/320 all sets felt good!
C. A little annoyed with this, only got 175 then everything fell apart when I went for my final at 185. Oh well! Sets went 95/115/135/155/175/185x/185x
D. 185 barbell, 5 strict chest to bAr because I don’t have a rope, deficits ended up being approximately 4 inches (whoops) and ended around 16:53
E. Tomorrow (ran out of time)
Don’t let that 185 get into your head! You got that next time!
A) 25# DB
B) 190/200/215/200/215/225 these felt great- finally back in it!
C) 85/95/105/105/115/125 felt smooth today. I should have gone heavier
D) 16:34 Rx cleans were my saving grace here. Haha
E) 145 &. Pull through
F) done
Thanks Tino!! Hope your day has been awesome!
Solid days work! Now to work on those HSPU and rope climbs!
Yessir! I did well and kept a solid pace until round 7, then the wheels fell off of them. Haha
Thanks so much!
A. Done
B. 120/130/135/130/135/145 kg
C. 95 kg
D. 22:09 rxd. I did 1 round every 2 minutes but the seven round kill me.
E. Tomorrow
It’s ok to adjust the loads and reps! 🙂
What is a good time or score to this wod?
A. Done 25# DB
B. 285/305/325/305/325/345
C. 135/155/165/175/185/190
D. 1500m ski erg. Did Eva yesterday, today has been more active recovery.
E. Done 225/banded pull through
F. Done 18/18/20
Doesn’t look like an active recovery day with squatting, snatching and accessory work…?
Yeahhhh I guess you’re right hahaha
A: 15# DBs 24” box. Then 30” box
B: 200×3, 215×2, 225×1, 215×3, 225×2, 240×1. These felt solid
C: 95, 115, 125, 135, 145, 155. Missed the snatch at 155 didn’t keep it close and swung it out. Got it after I reset
D: 14:00 done at 185. Happy with that time. Wanted 15 or under
E: RDL @ 135, 155, 155. 20 banded pull throughs with green band
F: 20, 21, 21
Good day of lifting!
Solid workout?
?
Hey tino, what’s a good sub for a rope climb?
5 towel pull-ups.
Standard version:
https://youtu.be/wTHOn3epZOI
A. Done
B. Scaled weight (225, 245, 265) (245, 265, 285)
C. Finished with 145lbs (Safety first)
D. 21:40 (135lbs com weight and did all kipping hspu for the first time) Felt AMAZING!!
E. Done
A. Done. 24” box and 12Kg DB. Different but I liked this. Will definitely increase power and speed capacity.
B. 140/150/160/150/160/170Kg
C. Up to 70Kg
D. 20:13. Done with 5 no-deficit HSPU and 5 towel PUs. HSPU 3/2 each rnd. Slow but got all the HSPU. Overall happy with the effort.
E. Done with 105Kg and banded Pull throughs
F. Done with Vups
A,B,C) Skipped due to groin injury
D) 10 Rounds:
12 cal ski
6 strict HSPU to 2” deficit
13:58
E) Done
F) Done
Hope you can get healthy so you can have some fun with the Plyo!
I’m hoping to test it out Monday and see if I can get back to squatting. That plyo looks great!
A) 15# dB love me some plyos
B) 160/175/188/175/185/195 all beltless yay felt good
C) Up to 105# didn’t realize it wasn’t a complex until I read after could have went heavier that way oops
D) 11:45 used 115# PC 1 abmat for shspu first time doing rope climbs in a year all was good shspu took the longest tall long people problems haha
E) 105x 3
110×3
F) 15/15/15
You know for next time. It’s still regarded as a complex. Just not barbell cycling 🙂
Solid session!
Got it! Thanks!
A. Done @ 15lbs to 20” box. Vernon programs these for me regularly ?
B. 200-215-230-215-230-245lbs.
C. 85-95-105-110-115-115lbs
D. 13:12. Scaled to 125lbs, all else the same. Was on track to finish in 10:00 after the first 5 rounds but then my SHSPU started to fall off pace ☹️
E. 175-195-225lbs & band pull-throughs
F. 15/18/20 reps
Good coach! ?
A. Done love this
B. 285/305/325/305/325/345
Basing % off lighter number but felt good
C. 135/155/185/205/225
D. 11:22 RX strict deficits got me
E. Done with band pull thru
F. 21/22/23
Moved well today dude! Just need two continue to work on that HSPU game!
Thank you! Yessir I know. They were pretty solid about a month ago they’ll be back!