A.
Two sets of:
Biceps Opening Curls x 5/5/5 repsRest as needed
Triceps Opening Extensions
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
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
B. 2:56 115/95/75#
D. 5 rds with 75#/20 DU(Zeus rope)
3 rds 95#
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!
? ?
You can get to the 7th round though 🙂
Ahhhh ? you’re right. I could have squeezed in 11 reps.
A)done
B)185(10/5/5)
135(12/8/5)
95(12/8/6/4)
5:46
D1)3+3
D2)3
Nice work Raul!
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
Crushed that first part today over 6 rounds. Nice work!
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.
?
Much better day today!
A) Done
B) 4:15
C) Done with 50’s across the board
D) 5 Rounds/4 Rounds
E) Done
Good job today! Glad it was feeling right
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
Those damn hands! Let’s make sure we stay clear of years in future.
Big days work!! Plenty of rest and recovery tonight!
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.
??
A. S2OH 3:01 all PP/PJ combo
D.5+ 7 double unders/4 + 6 burpees
Fun stuff
??
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!
Welcome to the community Hannah! Excited to help you become the best you can be!
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
Good job coming back and finishing up your workout! ??
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 »
Time to get your left elbow checked out buddy. Don’t do anything that causes pain and adjust accordingly
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.
Awesome to see you were able to get moving today. Now to get your elbow and back healthy!!
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 :/
Get it assessed by a professional!
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!! ?
Nice work Sabrina!
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
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.
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!
Thanks for that strategy. Took it on board and it worked well to get past 6 rnds.
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??
From the floor 🙂
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
Definitely good to split when you’re getting to those late few tough reps!
A. Done
B. 4:29
C. Bamboo bench press, 100# kb for row
D. 6+1, 4+7
E. Done
You were moving today! Nice work
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
That first time back after a while definitely feels awkward.
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 »
Ooooooo at a cabin?! Where at??
In Telemark, Norway ☺️??
Have fun!
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
Did you go from the ground or the rack for the s2oh for time ?
In “For Time” we always do from the ground, unless it’s specified otherwise… So yes, I did it from the ground ?
??
Looking strong this week and it seems like you’re recovering well too!