Workout of the Day
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A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Power Clean + Jerk
C.
For max reps:
2 Minutes of Rope Climbs (15′)
Rest 60 seconds
2 Minutes of Alternating Pistols*
Rest 60 seconds
2 Minutes of Double-Unders
55+:
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D.
Three sets of:
Weighted Stationary Dips x 2-3 reps @ 2011
Rest 20 seconds
Stationary Dips x Max Reps @ 1011
Rest 2 minutes
A) done… 77kg PR / 79kg PR / 80.5kg PR!!! 4.5 kg Pr!!
B) done up to 75kg – shoulders smoked
C) 5 RC / 110 DU / 20 assisted pistols
D) done.
Andrew/40/Australia
A. 55-95 then 100(f), 98, 100(f), 98
B. 105, 115, 125, 135, 140, 145 (f – jerk), 140, 145 (f-jerk)
C. 6/27/128
D. did 3×10 dips with light band (still sore from Friday’s dips!)
Fun PR week 🙂
A. Strict press PR 84kg, +4kg
B. clean Jerk PR 105kg, +7.5kg (also clean PR)
C. 4 rope, 50 pistols, 87 DU
D. Used 16kg. 13, 14, 16
Awesome job Jem!!!!!
A. 85,95,100,115,125,130,135,140 then 150 – 10lb pr
B. Skipped will make up wed.
C. 3 – 35 – 121
D. Done
Great work Michael!
A. 85,100,105,115,120,130,135,145, then tried 155 but Failed so did my PR of 150 for 3 sets.
B. 135,140,145,150,155,160,165,170
Ran out of time to do C & D.
A-complete up to #205
B- complete, 225#
C- 4 ropes- 42 pistols- 175 du
D. Complete
Been off program for last 2weeks, had back to back competitions. Back on it again
Hope the comps went well but it is great to see you back!
They went great. Got 1st in Master division. Then the next weekend,did a partner RX comp, and got 7th out of 28 teams. Now to get ready for the Granite Games
That is awesome Beau!
A. Shoulder press: 85-95-100-110-115-125-131-140-147–156-162F-160 PR!!
B. PC&J: 135-155-165-170-175-180-185-195F -190 PR!!!!
C. Rope Climbs: 6 or 7 (can’t count 🙂 2 or 3 more RCs than last time and first 3 were legless!
20 Pistols bounced butt off Wall Ball to make sure depth was achieved. First time doing pistols without box!
49 DUs… Need to practice more.
MAJOR day for you Todd – awesome work!!! So excited for you – congrats!!
Thanks Nic!
A. 45/50/55/60/65/70/70/75, then 80/82*/84*pr
B. 120, all sets
C. 9 (ropes only 12′ high)/6/99…pistols and double unders were worse this time! At least I got I into a box for the rope climbs!
Great work Aimee on the press Aimee!
A. Up to 150, 5# below 1RM.
B. Up to 205, a 10# PR.
C. 7/42/114 3 legless 4 regular, pistols were rack assisted.
D. 3@35# then 10, 3@44# then 7, 3@53# then 6
A. 65, 76, 80.4, 85, 89.4, 96, 100.4, 105, 109.4 fail x 2…did 107.2 for three sets
**% off old 1RM 112-unable to get there today
B. 105, 116, 125, 136, 140.4, 145, 149.4 fail jerk, 149.4…I don’t power clean often this is a win
C. no rope (sad face); 16 (sad face again-one yucky ankle had two fails), 65 DU (off today)
D. 3/10# & 8, 3/15# & 8, 3/20# & 6
A. 95,105,115,120,135,135,145,155, …160,160,165
B. 185,205,210,215,215,215,215,215
C.4legless,45pistols,170doubles
D.45×3-20, 45×3-13, 45×3-17
A. 95, 105, 115, 125, 135, 145, 155, 165. Then 177, 179F, 179! 4 lb PR
B. Up to 215. Failed 225 on clean twice. Legs gassed.
C. 5 (+1), 52 (+15), 136 (+17)
D. 70 lb kettlebell. 3/17, 3/6, 2/6. 1 min rest between sets.
Nice work on that PR Matt!
A) 55,65,70,75,80,85,90,95,100,100,105 (fail)
B) 75. Practiced footwork
C) 4 rope climbs (could have gotten 5 if I’d had pants and socks!), 25 pistols (these were not good today), 81 du’s
D) didn’t do weighted. Got 5 each on rings with band to stabilize.
A. 80-95-105-110-115-125-130-140/then 150pr-155pr-160pr
B. 115-125-135-145-155-165-175 (jerk pr)-185 (failed jerk)
C. 5 rope climbs; 30 pistols; 120 du’s
D. Done 35# 12-12-12
Great job Ron!!
A-#195, #10 PR
B-Class WOD
Warmup-3 rounds
10 HSPU, 5 PU Pass through, 50 DU
WOD-For Time 9:15
3 Rounds-400M Run and 10 #135 C&J
D-45/60/60 and 24/15/10
Awesome work Joe!
A) 53, 58, 63, 68, 73, 78, 83, 85 Then: 88F, 87F, 85F (not such a good ending ;()
B) 83, 93, 103, 108, 113F, 113F, 108, 108
C)10 RC/no pistols/134 DU’s *Rest :60 after RC into DU’s…that was hard
D) 3@#10/7, 3@10#/6, 2@10#/5 *Nicole, I did kip the dips that weren’t weighted. I figured it out, nice!!!
Nice work on figuring out the kip – hopefully that will transfer over to your ring dips! But usually an X will denote ‘exploding’ out of the bottom, this was a 1 tempo so it would be strict but no worries!
Yes, I hope it will transfer over to the rings!
A. 75/85/95/105/115/120/125
135/140/failed 150 and 145
B. 115/135/145/155/165/missed the jerk on 175/165/165
C. 8 rope climbs, 29 banded pistols, 62 du
D. 2 weighted dips@35# then 6
3 weighted dips@35# then 6
2 weighted dips@35# then 4
Solid work Jeff!
I have a team compĂ©tition next saturday so I changed A and B to repeat some WODs – 3RM Sholder to Overhead (3×67.5kg with push jerk) and 3RM Hang Power Snatch (3x50kg – PR)
C. 7 rope climbs, 25 pistols and 148 DU
D. Stationary Dips 5kgx3 and 8 – 10kgx3 and 8 – 15kgx3 and 8
Awesome job on that power snatch! And have fun at the competition!
Crossover Symmetry Activation.
A. up to 155 then 155F, 155 with a spot, 155 with a spot!!
B. started at 135 and worked up to 205
C. X4 ascents to 12′; pistols to a 20″ box X11 each side; 80 DU’s (no rhythm today)
D. used 20# vest and had to do these between two boxes: 2/3; 2/3; 2/2 with really good tempo!
A. Up to 145# (5 lb PR).
B. Up to 155#.
C. 36 pull-ups (no rope yet); 13 candlesticks to pistols; 103 du’s
D. 4/10, 4/6, 4/5.
Nice work Doug!! And awesome job on the candlesticks to pistols!