A.
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump
x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps
Followed by…
Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 4 reps each leg
B.
Every 30 seconds, for 10 minutes:
Clean & Jerk x 1 rep @ 75-80%
Goal is technical perfection for all 20 reps.
C.
Take 20 minutes to build to a 1-RM Front Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
D.
For time:
Row 500 Meters
30 Chest-to-Bar Pull-Ups
15 Devil’s Press (50/35 lbs)
30 Toes-to-Bar
Row 500 Meters
Compare results to April 5, 2019.
E.
Build to today’s 2-RM Strict Pull-Up
(Goal is to increase weight on 1-RM established on May 17)
Followed by…
Five sets of:
3 Strict Pull-Ups @ 65% of today’s 2-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds
Did this one a day late.
A- done
B- 195 for 11 rounds, then 185 for 5 more rounds
C- hit 315. Old pr was 335. Hopefully be back there soon
D- 14:25 rx. My lungs are garbage.
E – 2rm = 70lb (1rm was 68lb). Was able to hit all the working sets after. Last week I could not so there’s an improvement.
A. Done
B. Did 10 at 275 and 10 at 265.
C. 135/225/315/335/365f
D. 7:41
E. 2 reps at 145lbs. Did the workout at 95lbs.
Solid push Douglas!!
B: all at 205
C: grunted our 335 which I guess 90% of my all time best ain’t bad
D: 11:48
90% of your all time isn’t to shabby at all after all your injuries. Another good session!
B. 245 across – this was rough!
C. Somehow managed 335 for a little over 95%
D. Rx 8:15 – About :16 faster
Nice work Dante! Strong session!
a) done
b) 180 lbs.
c) 225 lbs. legs were destroyed
c) 12:18 rx
c) done
Rest those legs up!
A) done
B) 255
That was significantly worse than I was expecting
C) up to 345
D) 7:17
C2b: unbroken
T2b: 16-9-5
You were moving today!
That was right up my wheelhouse!
B.) 175#- felt good so, I even did some doubles
C.) 330# – 5# PR. Had 345# half way up and messed up my breathing when it got sticky.
D.) 15:04 – over a minute faster. 40# DBs and T2R
E.) 5×5 strict banded pull ups with 30 DUs between sets.
Great work Don!! Congrats on those PRs!!
Thanks Coach! Good luck with Murph.
A. Done
B. All at93Kg(80%)
C. Up to 155Kg, failed 157.5Kg(101%)
D. 9:43Rx. Not sure what time was on 4 Apr, but I think it was faster than today. I cannot see posts before 10 May with this new log. C2B were slow today, sets of 3. Left elbow was cranky and stiff during C2B. Will work on it after.
E. Skipped today to rest elbow.
You’ll be able to see all your results on Disquis
https://disqus.com/
They save everytime we post??
Cool thanks. 9:57 last time, so :14 faster. Rows were the same, but DP without a break this time. I was slow on the C2B but then that’s because of my elbow. Overall I guess I’m happy, it’s progress.
A. Done
B. 225 – this was sweaty.
C. Up to 355, heavy for today.
D. 8:25, last time 9:18. Did 15 strict c2b, same as April, the rest Rx.
E. Done.
Nice work John! Solid improvement!
A. Done
B. 225# across
C. 305#
D. 9:21 Rx This was 1:23 faster than last time.
E. Done
Congrats on the improvement Jake!
A) Done
B) 185 (missed #14 and took off #15 but hit the rest. This was tough)
C) 255 (my legs were toast after part B. Maybe should have power cleaned)
D) 11:05 RX (12:24 last time. Fast singles on the CTB and T2B were better, I think)
E) did 5 sets of 6 unweighted pullups
Legs couldn’t have been that toast if you prd by over a minute! Solid work dude!
Yesterday I did Monday’s WOD
C. 8 sets of 230# BS for 2-3 reps
D. Modified to 6 Strict Pull-Ups and 30 DUs since I’m in a corporate gym now. Got in 8 + 3 reps in 10 mins.
Today.
D. 10:52 women’s RX.
E1. Built to 50# 2 RM
E2. Did 4 sets of 3 Strict Pull-ups @ 32.5# and 6 regular Strict Pull-ups. Everything felt good today.
Great work getting two good days of training in!
B. 185×10/205×10 – Went light but light felt like more than enough by the end.
C. 360 (+5!)
D. 9:19RX – 21 seconds faster
E. 85lbsx2 (100 for 1RM)
30lbsx3 + 6/6/4/4/6 – Used a lighter percentage this absolutely crushes me.
Another great day ??
Thanks Tino! Feeling good!
A. Done
B. Used 135 (85%). Despite feeling REALLY hard, hit 20 very solid lifts.
C. Only up to 180 (92%)
D. RX 10:36. Almost a min faster than last time. Rowed harder each time and C2B were better.
E. Built to 41# for 2.
Then use 26# for the 5 rounds.
Awesome improvement Kryssie!!
Would have lifted more and gone faster at 6pm…
Haha, probably true. Missed my evening peeps for sure!!
A- done. Was lazy and didn’t strap vest on first box jump and the plate popped myself in the chin pretty good. Lesson learned.
B- 225 across.
C- 365 (failed 370 and 375). Ties old PR
D- 8:02. Didn’t do it last time – unbroken chest to bars, devils press just struggled through keeping moving, 15/5/5/5 toes to bars
That whack to your face would have woke you up 🙂
Good job hitting 365. I hope to see a PR soon!
A. Done
B. 255 across why was this so hard
C. Up to 365
D. Did this with toes to bar both times I swear we did that last time but apparently not!
7:32
Ttb 26/4 and 8/6/8/8
Row 1:42/1:44
Devils press unbroken
Last time 8:03 with c2b
E. 141 x 2
Then 106# for the 3 reps
Sorry about the confusion but it was CTB then ttb. We will still call it a PR!
All good! Don’t really think it would have made much of a difference anyway
A-✅
B-101kgs ( no miss)
C- 166kgs/366lb Pr1kg
D-11-18
Every kg counts! Congrats on the PR!
Got held over late at work last night and have to go in early today, so didn’t have time to do comp with the class.
B. Done at 175#
C. Did the performance 0900 class. Skills- done.
AMRAP 18′
6SHSPU, 9 Strict PU, 12 alt. pistols, 15 T2B (I added the T2B or else it would have been a lottttt of pistols)
6+28
a. Done
B. all sets 185 lbs
C. 385 PR
D. 11:00 (april 5, 12:21)
E. 2 R-M: 70lb
5 sets: done
Awesome day Alex!!! Congrats on the PRs!!!
thanks Tino
A. Done
B. 175# all reps. Form felt good, not perfect
C.
195, 205, 225, 240, 250, 265, 285f x 2 (max is 280#)
Just couldn’t quite get 285 out of that sticking point.
D. 12:06
Felt good and stronger than last time, especially considering it was T2B both times rather than C2B and T2B. T2B also felt more consistent throughout ive definitely gotten stronger on the Devil’s press.
E. Did 5 x 6 strict pull-ups.
Nice work Hunter! 20lb. was a big jump though. Maybe smaller increments next time 🙂
Got it! Thanks Coach! ?