Workout of the Day
A.
Three sets, not for time, of:
Wrist Stretch x 8-10 reps
(51 seconds into video)
K-Star’s Keg Drill Overhead Stretch
x 60-90 seconds
(demo starts at 3:15 of the video)
Y’s, T’s, I’s x 6-8 reps
B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.
C.
MEN & WOMEN 40-54
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds
MEN & WOMEN 55-59
Five sets for times of:
Row 250 Meters
5 Power Snatches (115/75 lbs)
Rest 60 seconds
MEN & WOMEN 60+
Five sets for times of:
Row 250 Meters
5 Power Snatches (95/65 lbs)
Rest 60 seconds
D.
Three sets of:
Weighted Pull Ups x 2-3 reps
Rest 60-90 seconds
Weighted Prone Plank Hold x 45 seconds
Rest 60-90 seconds
B: finished at 67.5
C: 12:23, didn’t check the split times, row was around 47-49 sec, then singles, felt heavy
A. Done
B. Did 145 for 2 on last set, felt easy so went for 155 and got 2. My old PR was 145. feeling stronger with strict press
C. This was a burner. my legs were toast after round 5. did singles on all rounds…1:23/1:26/1:26/1:27/1:29RX
D. 35/40/45 on pull-ups…no weight on planks
A. Did a different warmup, but will do the Ys, Ts and Is later. Those great for upper back/shoulder stability B. 5×140, 4×140, 3×155, 3×165 Stayed at the lower range because I was not feeling strong at the beginning (should have done Y/T/I’s!), but felt good enough to do 95% for 3 at the end. C. Swapped in a partner wod 5 min EMOM 5×95# power snatches 5 min EMOM 4×115# power snatches 5 min EMOM 3×135# power snatches 5 min EMOM 2×155# power snatches I was planning to do 5 min EMOM 1×175# power snatches, but I was done… Read more »
A. Done.
B. 125, 135, 140X1, 95X8. safe mode with pec/shoulder
C. sub PC @125 for this; total working time 11:18 did not track each round.
D. sub horizontal ring rows and no weight on plank holds; again to be safe on shoulder/pec
A. Done
B.140,150,160,165
C.1:23, 1:23, 1:26, 1:30, 1:25
D.#25×3, #45×3, #45×3
A. done
B. 63/68/73/78(f)/75 These were very hard for me today!
C. 1:29/1:37/1:38/1:33/1:30 had to drop weight to 75#
D. strict pull ups + planks with bodyweight only
Perhaps switching my rest days this week was not the best idea…today was very tough after doing the Wed workout yesterday 🙁
A. Done
B. 150/160/170/180
A-Completed
B-150, 160, 165, 170
C-1:11, 1:14, 1:21, 1:23, 1:25
D-#25×3, #53×3, #53×3 (PU), #45 x 3 sets plank
A. Done
B. 125/135/145(1)/145(1)/145(1)
C. 40-54: 1:56/1:47/1:38/1:49/1:44
D. 3×35/3×55/3×55, planks 3 x 45#x45sec
A. Complete
B.150,155,165,175
C.1:10, 1:18, 1:21, 1:22, 1:19
A. Done
B. 135,145,150,155
C. 1:27,1:30,1:35,1:35,1:39(Rx 50-54)
D. Pull-up 53,68,68,x3, planks 45lb x3
A. Done
B. 52.5/55/60/62.5kg (x1)
C. 1.29/1.34/1.36//1.33/1.33 55kg
D. PU 25kg 4/3/3
Plank 15/20/20kg
A. Done
B. 135# did this for all sets..shoulders feeling better but still little achy
C. 1:21/1:24/1:21/1:26/1:26 little more burn in the legs than i expected
D. done with 25#
A. Done
B. 75/80/85/90
C. Ok….high doses of cold medicine lead me to take a TOTAL time….not individual…geez. Rx total time 12:40.
D. Pull-up weight 3 @ 15/25/35
Plank all at 25#
cold meds + Metcons = excellent!
A: Done
B: 135,145x3reps 145 x3reps,145x 2 reps What is the protocal when you miss a set? Strict press last tested was 170 lb. but today I started to fail at set two with only 3 reps at 85%.
C: 115Lb. 1:46, 1:134, 1:40, 1:32, 1:36
D: Weighted Pull up 2 reps @ 55lb, Plank at 45lbs for 60 sec
You are going off your 1-RM for your sets, correct? Not your projected 1-RM? Depending on how you have recovered, sleep, stress, nutrition, etc the weights may not go up like you anticipate. If that is the case, then hit what you were able to for the day and move onto the next portion!
A. Done
B. 120, 125, 130, 135
C. (40-54) 2:07, 2:45, 2:44, 2:49, 3:51 – not long ago I could only manage 135 for a couple reps, so I’m happy I finished this wod today at that weight. Now to get proficient with them, the last 2 to 3 reps each set were pretty ugly.
D. Weighted Pull Ups: 3 reps @ 26#, 35#, 44#. Did not do planks.
Awesome job Hoke!
A) Done
B) off 85: 68, 72, 76, 81
C) 55-59 RX: 2:31/2:00/2:15/2:14/2:18
D) Done at 10/20/20 for strict pull-ups and 35# for plank hold
Had to do all the snatches single and some were pretty ugly. I almost went to the Giants parade but a round trip drive of five hours and then a stand in the rain made me choose the WOD. Hunter Pence does CrossFit. Thanks for the great programming this week. I am having a lot of fun.
Great choice Shaun! 🙂
A) did warmup with the class
B) off 185: 155/165/175/185. Decided to go heavy on the percentages and 2 rep’d my 1 rep max at 185, stoked!
C) 40-54: RX 1:04/1:05/1:06/1:08/1:18 – did all p-snatch unbroken until the last round. Last round went 2-1-2 , I was so tired and I really felt it in my legs.
D) done @ 55lb for both movements. Couldn’t get much weight on planks by myself.
Solid work Jarrod!
A. Done
B. 73,76,81,84×1
C. 2:33/2:19/2:06/2:02/2:14 80#
D. 20/20/25 and all 3x:45 with 44#KB
A: Done
B: 5x60kg/4x65kg/3×67.5kg/2x70kg
C: @ 60kg 1:54 / 1:52 / 1:51 / 1:46 / 1:35 – strangley I got quicker as I became more comfortable moving the weight.
D: PU @ 12kg / Plank @ 10kg
Great work Dunk!