July 21, 2020 – Competition

A.
Two sets of:
Biceps Opening Curls x 5/5/5 repsRest as needed
Triceps Opening Extensions

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x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

B.
For time:
20 Shoulder to Overhead (185/125 lbs)
25 Shoulder to Overhead (135/95 lbs)
30 Shoulder to Overhead (95/65 lbs)

Use one barbell.

C.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

D.
Complete as many round and reps as possible in 6 minutes of:
10 Power Snatches (95/65 lbs)
30 Double-Unders

Rest until the running clock reaches 12:00, and then…

Complete as many round and reps as possible in 6 minutes of:
6 Ground to Overhead (135/95 lbs)
10 Bar-Facing Burpees

E.
Three sets of:

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Seated Piked Double Leg Lifts x 10/15/20 reps
Tuck-Up to V-Up Complex x 5/10/15 reps
Side Hand Plank with Hip Circles x 5/10/15 reps
Superman Open/Close x 10/15/20
Rest 2 minutes

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Andrei Puchkou
Andrei Puchkou
July 22, 2020 2:54 pm

B. 2:56 115/95/75#
D. 5 rds with 75#/20 DU(Zeus rope)
3 rds 95#

Jessica Uehlin
Jessica Uehlin
July 21, 2020 7:59 pm

A) done
B) 5: 23 Rx
C) done
D) Rx- 5+20 and then 5+2
E) done

Thanks Tino! Hope you had an awesome day!

tino
tino
July 22, 2020 3:15 am
Reply to  Jessica Uehlin

? ?

You can get to the 7th round though 🙂

Jessica Uehlin
Jessica Uehlin
July 22, 2020 7:29 am
Reply to  tino

Ahhhh ? you’re right. I could have squeezed in 11 reps.

Raul Galvan III
Raul Galvan III
July 21, 2020 5:00 pm

A)done
B)185(10/5/5)
135(12/8/5)
95(12/8/6/4)
5:46
D1)3+3
D2)3

tino
tino
July 21, 2020 5:28 pm

Nice work Raul!

Wilson Hopkins
Wilson Hopkins
July 21, 2020 4:09 pm

A. Done
B. Rx 8:49
185 – 5/5/3/3/2/2; this took 5:30
135 – 10/10/5
95 – UB
Overall felt really good on these.
C. Done with 30/40Kg
D. Rx 6+2/4+4
E. Done

Hunter Britt
Hunter Britt
July 21, 2020 4:23 pm
Reply to  Wilson Hopkins

Crushed that first part today over 6 rounds. Nice work!

Wilson Hopkins
Wilson Hopkins
July 21, 2020 5:27 pm
Reply to  Hunter Britt

Thanks Hunter felt good moving for sure. Saw what Bobby and Tino wrote below and took that on board. Tried to hit each rnd at :45 – :50 to allow a little time to catch my breath and transition then start before 1:00. Coasted a bit on the second one, definitely can hit 5 rnds or more on that.

tino
tino
July 21, 2020 5:28 pm
Reply to  Wilson Hopkins

?

Jonathan Mason
Jonathan Mason
July 21, 2020 3:53 pm

Much better day today!

A) Done
B) 4:15
C) Done with 50’s across the board
D) 5 Rounds/4 Rounds
E) Done

Hunter Britt
Hunter Britt
July 21, 2020 4:23 pm
Reply to  Jonathan Mason

Good job today! Glad it was feeling right

David Bunce
David Bunce
July 21, 2020 3:12 pm

A. Class wod:
Build to heavy bench press then 3×12
305 then 185×12
Build to heavy deadlift then 3×5
425 then 355×5
Haven’t had more than 325 on the bar since March so took it easy today.
B. Skip. Saved the shoulder today
C. Done
D. Hands pretty ripped up so some mods:
10 DB snatch 70#
30 DU
5+7
4 big tire flips
10 bar facing burpees
4+7
E. Done

tino
tino
July 21, 2020 3:50 pm
Reply to  David Bunce

Those damn hands! Let’s make sure we stay clear of years in future.

Big days work!! Plenty of rest and recovery tonight!

Corey Reutlinger
Corey Reutlinger
July 21, 2020 3:10 pm

A. Bicep/Tricep opener done.
B. S2OH 7:54. Used PJs at 125/95/65#
C. 40#x8x3 DB Bench Press; 40#x8x3 Tempo SA DB Row
E. 3 sets of core work done.

tino
tino
July 21, 2020 3:48 pm

??

Lacy Baumgart
Lacy Baumgart
July 21, 2020 2:27 pm

A. S2OH 3:01 all PP/PJ combo
D.5+ 7 double unders/4 + 6 burpees
Fun stuff

tino
tino
July 21, 2020 3:48 pm
Reply to  Lacy Baumgart

??

Hannah Herndon
Hannah Herndon
July 21, 2020 1:26 pm

A. Done
B. 6:32 – RX Weight but Accidentally inverted the reps, so I started with 30 @ 125# and ended with 20 @ 65a#
C. Done- 35# db and ring rows subbed
D. 5 + 30 and 4 + 12
E. Done

This was fun! My first comp workout with you all. Looking forwards to more!

tino
tino
July 21, 2020 3:48 pm
Reply to  Hannah Herndon

Welcome to the community Hannah! Excited to help you become the best you can be!

Toni Martos
Toni Martos
July 21, 2020 12:39 pm

A.done
B. 65kg / 40kg ( i wrong i like 45kg) and 30kg. Time 6:51
8-4-4-4 / 15-10 / 17-13
C.done db 17,5kg
D. Rx 3rd +10 rep
I stoped 30min i have work … continue
Warm up
2,5km with 250m+ 17min in mtb bike and downhill track.
Second wod 60kg 2rd + 5rep

E.done

tino
tino
July 21, 2020 1:21 pm
Reply to  Toni Martos

Good job coming back and finishing up your workout! ??

VITTORIO MAGNANO
VITTORIO MAGNANO
July 21, 2020 12:20 pm

Two sets of: Biceps Opening Curls x 5/5/5 repsRest as needed 12 kg right arm 6 kg left arm Triceps Opening Extensions x 5/5/5 reps Rest as needed 12 kg right arm 6 kg left arm followed by… Rear Delt Warm Up Two sets of: 6 kgs dumbells Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) B. Coudn t do shoulder to overhead C. Three… Read more »

tino
tino
July 21, 2020 1:20 pm

Time to get your left elbow checked out buddy. Don’t do anything that causes pain and adjust accordingly

Aron Megyik
Aron Megyik
July 21, 2020 11:25 am

So today i did my first proper(ish) workout since last Monday
Did some activation some (glute bridge, bird dog, hip raises etc.)
Workout
10,000m bike erg for time
Every 2:00, inc. 0:00 1 round strict Cindy
Time: 25:50
Nothing too fancy, just some sweating
Then finished with the core training stuff from 2 weeks ago (that push up plank circle, knees to elbow stuff for 3 rounds)
Actually my elbow was almost more of a problem today than my lower back, but i took everything very nicely today. Slow and steady.

tino
tino
July 21, 2020 11:30 am
Reply to  Aron Megyik

Awesome to see you were able to get moving today. Now to get your elbow and back healthy!!

Aron Megyik
Aron Megyik
July 21, 2020 11:51 am
Reply to  tino

I was more than satisfied with this today. Although i have ideas and plans how to make my back healthy and strong, but about that elbow…i really have no idea what can be wrong and how to help it :/

tino
tino
July 21, 2020 1:19 pm
Reply to  Aron Megyik

Get it assessed by a professional!

Sabrina Quintão Pereira
Sabrina Quintão Pereira
July 21, 2020 10:20 am

Hello!

A) Done
B) 7:06 Scaled to 85 – 70 – 55lb
C) 20lb for the DB Bench (1-1-2) / 40lb for the rows
D) RX: 4 rounds even / 3 + 4
E) Done

Have a great day!! ?

tino
tino
July 21, 2020 11:29 am

Nice work Sabrina!

Bobby Wallum
Bobby Wallum
July 21, 2020 9:36 am

A. Done
B. 3:23 RX
UB/16-9/UB
C. 60/70
D. RX 5+37 / 4+10
might have paced first one a bit too much tried to do as EMOM and just fell short. Might have been better off just going immediately
E. Done

tino
tino
July 21, 2020 11:29 am
Reply to  Bobby Wallum

I think with those movements and lighter weight its better to go our hard and try to hold on. There’s going to be a drop off but hopefully you’ll be able to sustain sub 60 for the first 3-4 minutes.

Bobby Wallum
Bobby Wallum
July 21, 2020 11:38 am
Reply to  tino

Agreed. Was taking about 45-48 seconds roughly to complete a round should have taken a slightly shorter rest than waiting for the next minute at the beginning, would have bought myself some time. Now I know!

Wilson Hopkins
Wilson Hopkins
July 21, 2020 5:30 pm
Reply to  Bobby Wallum

Thanks for that strategy. Took it on board and it worked well to get past 6 rnds.

Alvin Hudson
Alvin Hudson
July 21, 2020 8:49 am

Are we allowed to use a rack for the shoulder to overhead wod or are we lifting from the ground to the front rack position??

tino
tino
July 21, 2020 8:50 am
Reply to  Alvin Hudson

From the floor 🙂

Kasper Utoft Soltau
Kasper Utoft Soltau
July 21, 2020 8:08 am

A) Done
B) 7:53 Rx – Split Jerks are really undervalued for heavy weights in workouts
C) Done. 17.5 kg for Bench Press and 30 kg for Rows. Kept it medium weight to ensure correct tempo
D) 4+3 Rx, and 3+6 Rx
E) Skipped – Body was smashed

tino
tino
July 21, 2020 8:51 am

Definitely good to split when you’re getting to those late few tough reps!

Wyatt Beebe
Wyatt Beebe
July 21, 2020 6:50 am

A. Done
B. 4:29
C. Bamboo bench press, 100# kb for row
D. 6+1, 4+7
E. Done

Hunter Britt
Hunter Britt
July 21, 2020 7:04 am
Reply to  Wyatt Beebe

You were moving today! Nice work

Patrick Benson
Patrick Benson
July 21, 2020 6:49 am

A) Done
B) 165-135-95 8:11
C) Done with 60s
D1) 3+30 RX, haven’t cycled power snatches in a while and felt it here
D2) 3+3 RX
E) Done

Hunter Britt
Hunter Britt
July 21, 2020 7:04 am
Reply to  Patrick Benson

That first time back after a while definitely feels awkward.

Cathrine Nyhus Hagum
Cathrine Nyhus Hagum
July 21, 2020 4:44 am

Cabin workout with Limited Equipment A. Two sets of: Banded T Raises x 10 reps @ 2121 Banded Y Raises x 10 reps @ 2121 Banded I Raises x 10 reps @ 2121 B. For time: 20+20 Single Arm DB S2OH @ 35 lbs 25+25 Single Arm DB S2OH @ 35 lbs 30+30 Single Arm DB S2OH @ 35 lbs Time: 9:34 C. Three sets of: Single Arm DB Floor Press x 8 reps @ 35 lbs Single Arm DB Row x 8 reps T: 2111 @ 35 lbs D1. AMRAP, 6 min: 10 Alt DB Snatches @ 35 lbs… Read more »

tino
tino
July 21, 2020 5:00 am

Ooooooo at a cabin?! Where at??

Cathrine Nyhus Hagum
Cathrine Nyhus Hagum
July 21, 2020 6:57 am
Reply to  tino

In Telemark, Norway ☺️??

tino
tino
July 21, 2020 8:51 am

Have fun!

Andrej Pravda
Andrej Pravda
July 21, 2020 2:31 am

A. Done
B. 7:19 Rx ! 84kgs was very heavy for me… I went (10/ 4/ 3/ 3) But I trusted the work I’ve done last few weeks…
C. Done @20kgs
D. 4+4 Rx/ 3+6 Rx
E. Done

Corey Talbott
Corey Talbott
July 21, 2020 2:41 am
Reply to  Andrej Pravda

Did you go from the ground or the rack for the s2oh for time ?

Andrej Pravda
Andrej Pravda
July 21, 2020 2:42 am
Reply to  Corey Talbott

In “For Time” we always do from the ground, unless it’s specified otherwise… So yes, I did it from the ground ?

tino
tino
July 21, 2020 3:23 am
Reply to  Andrej Pravda

??

tino
tino
July 21, 2020 3:23 am
Reply to  Andrej Pravda

Looking strong this week and it seems like you’re recovering well too!

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