A.
Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lb DBs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
B.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex
x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)
*Sets 1-2 = 1 rep @ 80% of 1-RM in this complex
*Sets 3-4 = 1 rep @ 87.5% of 1-RM in this complex
*Set 5 = 1 rep @ 95% of 1-RM in this complex
C.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.
D.
For time:
12 Bar Muscle-Ups
21 Overhead Squats (135/95 lbs)
9 Bar Muscle-Ups
15 Hang Power Snatch (135/95 lbs)
6 Bar Muscle-Ups
9 Squat Snatches (135/95 lbs)
E.
Three sets of:
Single-Leg Reverse Hypers x 15 reps each @ 1011
Rest as needed
Face Pulls x 15-20 reps @ 1111
Rest as needed
*If you don’t have access to a reverse hyper perform split stance romanian deadlifts.
A. :50/:42/:40/:40/:40 Rx
B. 225/235/245/255/265#
C. 145/155/165/175/185# missed snatch
D. Did 21-15-9 C2B
21 OHS/15 HPS/9 SS @135#. 9:46
E. 3 sets SStance RDL 45/65/65#
A. Done
B. Done 205/225/245
C. Completed one of the CanEast Games qualifier workouts.
In 8 mins 1RM OHS – Rest 1 min and then in 3 mins: 30 thruster (95)–>90 Double-unders–>15 Thrusters(135)
Result: 245 OHS and 6 thrusters @135. Will probably redo
Ran out of time thanks to fumbling with the WOD recording.
These look pretty fun! Good luck with the events!
Howdy ? ?!
A. Done and dead. Did cals on echo bike and it hurt. A lot.
B. 96-96-105-105-114 kg.
C. Skipped, did my shoulder rehab.
D. Did the conditioning of Tuesday:
Four sets for times:
12/8 Calories Assault Bike
50 Heavy Rope Double Unders or 70 Double Unders
3 Cleans
Rest 2 min
205-225-245-265 lbs
1:45-2:00-2:07-2:23
E. Done.
Have you all a great weekend!
Echo bike=running in soft sand
??
A) done
B) 145/160/170 these felt good!
C) up to 125 and worked there.
D) 9:43 Rx
E) done
Reallly tired and just fatigued feeling today. Excited to sleep tonight! Hope your Friday was awesome!
Get some rest Jessica! ?
Sure will! It’s my super power. When I have time for it ?
A. Done
B. Done 130-140-155, a little light because I was sick the day we tested this but it was probably good to make the positions perfect.
C. Up to 125lbs which might be a hang PR?
D-E. I got pulled away with work before I could get to this so I joined Vernon for his second session later. Rope climb & HS practice then 15 calorie row every 2:00 x 20:00. ?
Yeah!! Awesome work hitting 125 from the hang!!
A. Done
B. 95/105/115Kg
C. Up to 70Kg
D. 8:29. The hang PS were controlled singles, dropping after each and resetting in the hang, to make sure I focused on form and midline stability.
E. Done with SDRDL at 60Kg
Shoulders hold up ok on this one?
They did ok. I’m sure they will be sore tomorrow though. 135 is top end for me for something like today’s conditioning.
A. Done (used 20# DBs)
B. 85-95-100
C. 55-65-75-85-95
D. 7:49, scaled to pull ups and 65#
E. 2 sets done
Another 4 day week ??
Great work! How’s the little one?
all I know Is there’s no way we (or at least me for sure) would be able to get in 4X /week if we didn’t have the garage gym. He was fussy AF tonight so we were 2 hours later than planned getting in there – no way could we do that at the affiliate here.
The home gym is a game changer for sure! Having the ability to train at home is pretty awesome. Welcome to having no schedule ? but great work still getting some good training in!
A) 45/42/42/38/41
B) 120/125
130/135
142
C) 85/95/105/110/115
D) 10:14 had to do Bar MU in singles bars are super slippery in open gym area and I had no tape. Also did 80# for weight
E) ✅ 50# single reverse hypers
Red band for face pulls
Stay safe on those slippery bars!
A. Done
B. Done (155lbs, 175lbs, 195lbs)
C. Done Built to 155lbs
D. Done (scaled to pull ups and 95lbs barbell)
E. Done (split stance rdl 95lbs)
Part D time 11:19
Nice job scaling and making it a good workout for you!
A. Done
B. 185lbs,195lbs,215lbs
C. 135lbs
D.16:02 (95 lbs)
E. Done
Good job Gerardo! On to the weekend
Thanks ???
A) done around :50 sec per round
B) done 255,275,300
C) worked up to 230 which is only 10# off of my best hang snatch
D) 5:41. All muscle ups unbroken and ohs unbroken. The hang powers slowed me down. My cycling needs work
E) will make up tomorrow. Short on time
Need to learn to pop from the high hang almost like a kbs
I’ll be sure to work on that!
A. Done feel like this left me more tired than it should have!
B. 235×2/255/265/285 all with hook grip trying to get a better front rack upper back tends to round on heavy front squats and cleans. Has been an issue for a while
C. Up to 230
D. 5:51 RX
E. Done with 135 SSRDL
Palm around the bar definitely helps engage those lats and provides a much better front rack. Be sure to get on some extra front rack mobility too
A) for every 2’ done B) i’m not and wasn’t too comfortable with this complex, so just went up till a heavy ish weight in 15’ (105kg) C) up to 80kg (felt really shitty, no power, speed and like nothing) D) done rx 11:30 Palms are so dead, i really need to get some protector MU: 6-5-1 5-4 6 OHS: 11-10 SN: 5-5-5 SQSN: singles Just went though slowly on the whole wod, spent my whole life chalking and resting, but the weight is kinda hard in a workout for me in the first place, so happy for the rx… Read more »
Look after those hands and body buddy!
Hello!!
A) Done (40 – 48 seconds)
B) 42 – 45 – 50kg felt good today
C) Up to 32kg
D) 9:58 scaled to 9 – 6 – 3 BMU with assistance (singles) and 65lb Barbell
E) Done 25lb Single Leg Reverse Hypers
Have a great day ?!
Nice work Sabrina!
A Done
B 88 kg 96 kg 104kg
C Build Up to 74kg Complex
D RX 12’44”
Muscle Bar Unbroken 12-9-6
OHS 13 + 4 + 4
Hang Power Snatch 5×3 rep :/
Squat Snatch 5 + 4
E Done DB 20kg
A- done ?
B- done feeling strong
C- up To 100kg, mor the best day snatching, but Átila goog
D- did rx but using axl bar. 5:25 all sets unbroken
E- done with split rdl
Solid days work and interesting switch to axle! Holy grip!
A. Done
B. 44/ 44/ 48/ 48/ 52 kg
C. 28/ 31/ 33/ 35/ 37 kg
D. 11:13, scaled to 30 kg barbell and 5/ 5/ 5 reps of BMU (singles ?)
E. Done. Split stance RDL @ 25 kg
Get on that gymnastics skill work!
A) :35, :33, :36, :33, :39 big fan of this stuff
B) 205/225/235 felt light
C) 135/145/155/165/175 (85%)
D) 9:44 @ 115lbs
E) Done
Love some plyo!
Did Wednesday’s yesterday
B1. 75×5, 85×5, 95#x5
B2. 115×3, 125×3, 135#x3
C. 170x2x3, 180x2x3, 190#x2x2
D. 100#x7x3
F. 7 sets. 12 cal row, 12 thrusters @ 75#, 12 T2Bs. Liked the pace of this. Felt more manageable
Today:
B. 180×2, 200×2, 220#
C. 95, 110, 120, 130#, 140(f) of the SP+HS+S Complex
D. 9:36 @ 95#
Body feel ok today after yesterday’s work?
Feeling not too bad. I was able to get in some rest yesterday between working. Only felt a little tight in the shoulders
A. Done
B. 112,5/122,5/132,5kg
C. 60/70/75/80/85kg
D. 10.58, ouch that hurt ??
E. Done