A.
Against a 3-minute clock…
Row 500 Meters
Max Reps of Barbell Overhead Squats (20/15 kg)
Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 60 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Russian Kettlebell Swings (32/24 kg)
Rest 60 seconds and repeat for a total of TWO SETS of each couplet – total workout time will be 16 minutes.
B.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 85% of 1-RM
C.
Three sets of:
Sumo Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Reverse Hypers x 15-20 reps @ 50% of 1-RM Back Squat
Rest As needed
*If you do not have access to a Reverse Hyper perform Band Pull-Throughs.
D.
Every 5 minutes, for 30 minutes (6 sets) for times:
20/15 Calories of Ski-Erg or Row
15 Burpee Box Jump-Overs (24″/20”)
7 Muscle-Ups
E.
Three sets of:
1-1-2 Dumbbell Row x 8-10 reps (HEAVY)
Immediately into. . .
20 Bent-Over Rear Delt Raises (LIGHT)
Rest 90 seconds
A) ohs 25/25
Kb 40/45
B) 240
C) 125/130 reverse hypers
D) 2:38 2MU/2:40 2MU/2:42 2 MU/2:39 2MU/ 2:43 1 MU/ 2:40 1 MU
Happy I was able to hit muscle ups today definitely need some work I guess I just hadn’t been doing them enough I kind of lost my technique ??♀️
E) ✅
Got busy at work yesterday and forgot to post. Have a great weekend!!
A) OHS- 35/33
KBS- 35/32
All Rx
B) 295 – felt surprisingly great!
C) 145 and pull throughs
D) 3:02/3:07/3:05/2:58/3:04/3:08 Rx with bar MU tho
E) done
Thanks Tino! Hope your weekend is awesome!
Awesome finish to a good week! Keep it up!
A. OHS 41/36
KBS 33/30
B. 165Kg
C. Done with 130Kg and BPT
D. Rx with row
2:39/2:43/2:47/2:43/2:41/2:46
Row – :37 – :40
BBJO – tried to accelerate throughout
MU – 4/3 for all rnds
E. Done
Great work dude! Always consistent!
Thank you. Loved the conditioning as well as the deadlifts.
A: about 35-40 sec of movement #2 per round
B: 295! (Still in shock this was physically possible)
C: 135-150-160 and BW
D: jumping MU and had to add 30-45 sec per round for 1 min of rest
E: 30s (had to use bench low back sore, see B) and 5 lb plates like a #boss
??
I’m working from a home gym for the foreseeable future as mine just closed down again, so we had to get a little creative today! Here’s what I came up with 3 minutes, rest one minute between each part, two times through A. 1) 2 minutes burpees, max OH squats 45# in time remaining: 20,17 2) box jumps 20”, max KB swings 50# in time remaining : 17,15 B. 2 minutes x 6 sets @ 175# C. 3 sets: Stiff leg dl @115# Glute Bridges 20-25 reps Rest as needed between sets D. Every 5 minutes for 4 sets: 12… Read more »
Adjustments look great! Way to get in a solid session with limited equipment
A) 1000m bike erg in the second, other than that rx 28-33 OHS with jerk grip 37-39 swing B) 150kg with belt, but just lightly, not too tight (lowerback…) C) 60-70-80kg dl, banded reverse from ghd (first time doing this, was like more like an experience, but fun one) D) did ski erg and row alternating, because I’m doing very rarely the ski, so some practice don’t hurt (1-3-5th rounds ski, 2-4-6th rounds rowing) bar mu instead of ring, but all the way RX 2:44 2:42 2:51 2:54 3:11 3:17 All mu ub, but failed in the last 2 rounds… Read more »
Great to see you pushing that pace and really testing that redline. Nothing to be annoyed about as you learned! You can switch out row for ski any times
it comes up. It’s good to throw it in a few time’s per week. ? ?♀️ ???
Palm did hurt a little after thet 1’ max rep during the week, shoulders also sore from yesterday’s hspu’s and pu’s, so was quite happy with the “high” rep ub mu’s today, just wanted to do in all 6 sets…close enough, take it.
My time/500 is around 10 sec slower at least on the ski, compared to rowing (and it gets more if the distance goes up haha), so there is definitely some room to improve on that.
A. Done
B. Done 170kg
C. Done 90kg / band pull through
D. Row and Bar MU
1. 2:38
2. 2:36
3. 2:41
4. 2:57
5. 2:48
6. 3:14 (got carried away on the rower and had to pay for that on the bbjos)
E. Done 22.5kg / 4kg dbs
Love that push on the 5th set. We always like to tell athletes to make that the fastest then to hang on in the final set. Great work!
A) Done
B) all sets at 350
C) 185/band pull throughs
D) Ski and 5 muscle ups
3:02, 3:03, 3:05, 3:16, 3:20, 3:30
E) 60s/12s
Adjusted well ??
Ski was a fun variation!
Thursday did: 6 Sets AMRAP 3 20 Cal Ski 15 BFBBJO Max Cal Row Rest 1 Minute AMRAP 3 20 Cal Row 15 BFBBJO Max Cal Ski 19 for all sets of max Cals (20 if we count the roll over ?) Did that Thursday because I knew I was wanted to do a 9/11 WOD today that I created: Planned on doing this in a 20# vest but it broke on the first round of burpees so just went on without it “Man in the Red Bandana” For Time: 2001 Meter Bike Erg Followed By.. 3 Rounds 9 Devils… Read more »
That is awesome you did this and thank you for including the explanation!
It’s an Incredible story of a true hero!
What a great story! Great job putting in some good work paying your respects. ??
Might hit this tomorrow…in a weighted vest 🙂
Haha I will hit it again when I get a new one! While doing burpees I felt sand flying all over me it’s an old xd fitness vest it was time
Let me know if you do!
Awesome you did this. We can never forget the heroes that day.
Absolutely and I live right over the bridge in New Jersey so this is very close to home for me!
A) Overhead Squats: 20/23
Russian Swings: 22/24
B) Done at 145 kg. Went a lot better than expected, as both legs and back was sore from yesterdays workout
C) Done at 80 kg and Pull-Throughs
D) Scaled to 10 BBJO and 6 Muscle ups (1 more than some weeks ago when we did a similar workout).
3:47/3:36/3:28/4:01 (hand slipper during Muscle ups)/ 3:25 and 3:24
E) Done with 2x 30 kg DBs and 2x 5 kg plates
48 hours recovery!!! ???
Enjoy all the rest time you have coming!!!
A. Done
B. 155kg ?
C. Sumo 70/80/90kg
Reverse with GHD and ball 5kg
D. 4 sets
20 cal ski erg (1’ all sets)
15 burpees box jump over
7 Ring MU (UB)
3:35/3:30/3:40/3/30
Not time fore more because the class started and I took advantage and I did the WOD of the class. (E)
E. 20’ EMOM
21 Hang clean and jerk
21 sit ups with dumbbell
21 Hang snatch
21 Push ups
All exercises with dumbbell of 50lb
Always fun to work out with your community!
Solid days work, and great end to the week!
Thank you, now rest and next week more and better ??
A. Done
B. Done based on 210kgs
C. Sumo stiff Leg DL x10 @70/ 80/ 100kgs
Reverse hypers on GHD with band x20
D. 2:42/ 3:02/ 2:53/ 2:52/ 2:55/ 2:57
1st set of MU unbroken, then 5+2 across all sets.
First 2 sets Rx, then I scaled BBJO to 10 reps
After 4th set I realized that it’s better to go little bit slower on rower (like 80%) instead of (90%), then I rested less between BBJO and Muscle-ups.
E. Done
Have a great weekend??
Ah! You could have snuck out another 5 BBJO and held 3:20 rounds 🙂
Good days learning, enjoy your weekend!
A. Run performed on skill mill
Max Reps of OHS (15 kg) @ 14/ 16 reps
Max Reps of RKBS (24 kg) @ 19/ 21 reps
B. DL x 3 reps @ 85%, 77kg
C. Sumo Stiff Leg Deadlift x 10 reps @ 45 kg
Band Pull-Throughs x 20 reps
D.E5M, for 30 minutes (6 sets) for times:
15 Calories of Row
15 Burpee Box Jump-Overs 20’’
1 Muscle-Ups
2:55/ 2:46/ 2:54/ 2:51/ 2:50/ 2:49
Done with row and BBJO around 2:10-2:13 every round.
E. Done with 12.5 kg and 1 kg DBs