Workout of the Day
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A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Build over the course of the six sets to the heaviest possible triple.
B.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 85-90%
C.
Complete as many round and reps as possible in 12 minutes of:
4 Ground-to-Overhead (185/135 lbs)
6/4 Bar Muscle-Ups
30 Double-Unders
D.
Three sets of:
Weighted GHD Hip Extension x 8 reps @ 2014
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
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A. 155 165 170 175 180 185
B. 250 all the way
C. 6 rounds 4,4,30 185#
D. Done
Is everyone on the blog competing in Carson?
A: 210# – solid
B: 320# – was a little worried about breaking something last week on this. Today was still heavy but felt better.
C: 5 rounds – Shoulder didn’t like UB on the BMU’s starting round 3. Singles from 3 on.
D: Done
I think there was one guy who was 21st in his division, but wanted to do this program for the experience, but I believe everyone else is going.
It would be awesome if all of us could meet up for a beer or something after the competition is over.
Sounds good to me, and I’m going to try to find you guys during the competition. I’m looking forward to meeting you.
I’ll be there.
Yes…can’t wait to meet everyone!!
I’m traveling next 10 days so wo’s will be hit or miss depending on which boxes I visit. Today I was able to sneak in A & B before doing metcon with class.
A- up to 170. Missed 3rd rep but got 4th attempt.
B- 250. 1st round was the hardest
C- metcon w/ OHS, KBS, burpees
Why the sub on C today? I was interested to see how you did on that one today.
The box I was visiting had a class starting and I’d already worn out my welcome doing A&B so I jumped in their class. They didn’t have a lot of space. I’m on the road for next 10 days so I’m gonna have to get lucky. I owe some bar MU’s… Nice job to you btw!
A. NO
B. 215×2 8min EMOM
C. NO
D. Done
Notes: shoulders hurt and exhausted. Decided I needed more rest so skipped A&B. Back full force tomorrow.
A. 135, 145, 155, 160, 165, 170. Third rep at 170 was a little ugly. Split snatch all reps.
B. 275lbs. Felt really heavy at first but better as I went along.
C. I tried to do this at 185. First two reps were fine but then I started falling apart and missed a the cleans a few times. Finally got through. Then was feeling light headed at the top of the BMUs. I switched to 165 and 8 C2B per round. 4 rounds. The only thing good was unbroken DUs.
A. 75, 85, 90, 95 (failed 2nd one, so I repeated this weight), 95, 100, 102 (failed 3rd) B. 162# (man, these felt heavy today) C. 3 rounds + 4 Ground to OH. Used 115#, which also felt really heavy today. (failed 4 BMU attempts with 1/2″ band on first round, went to 1″ band and got all 4 on the second and 3rd round, back to 1/2″ band for 4th round and missed 3 attempts and ran out of time). After the wod, I was mad so I put the bar away and went back and was able to… Read more »
Way to get back on those bar muscle ups!