A.
Five sets of:
Bench Press x 2.2.2.2
(rest 10 seconds between doubles)
Rest 20 seconds
Dynamic Push-Ups x 10-15 reps
Rest 3 minutes
B.
In teams of two, with only one person working at a time, complete five sets each of:
200 Meter Farmer’s Carry
Carry the heaviest implements you can handle in each hand.
A. Bryan (floor press; 35# plates) – 135#, 145#, 155# x 6, 145#, 145#; 15, 12, 10, 10, 10.
B. Did not complete.
A) 225, 15 push up, 225, 15pu, 225, 15pu, 225×7, 10pu, 205, 10pu
Most evil bench session I have ever done
A. 225, 225, 235,235,235
10 push ups
B. Did it solo. Couldn’t feel forearms after. Ugh. 70# kbs
A1. 175 lbs each set
A2. 15 reps each set w/ 45 lb plates
B. 53 lb KB’s — grip is so weak.
A1. 135/145/145/145/145
A2. 15/15/15/15/15 onto 45&10 plate stacks
A3. Used the 3min to do farmer carries. Used 53# kbs
Combining these was killer but I was short one time. The timing was close to 1:1.
I found this community about two months ago when my local box closed. Love the program and support.
Question on today’s workout – are the 10 second pauses held with bar or with bar at rest?
“.” mean 10 seconds of rest, not pause 🙂
Hi Richard! Welcome aboard! For the pauses in today’s workout, rack the bar each time. Good luck!
A.) 205# and 10 reps for the first set, 225# and 10 for the remainder.
B.) 5 sets of 10 reps each leg, 24″ box step ups with 95# on my back. I need to work single leg strength to improve my pistols so I went with this.
Excellent choice. 🙂
Beast on Part A!
Did yesterday’s workout….haven’t been that deep in the pain cave in a long time. Good workout!
Rx 12:22
Seriously, right? Nice work!
A1. 50 lb dbells…did 5 doubles instead of 4 to make it more worthwhile
A2. 10 reps onto a plate
B. 20 kg Kbells
Still lifting at my work gym. I need a gym membership somewhere! 2017 resolution.
Come to Invictus!
If there were any locations in Minnesota, I’d be interested! However, I’m assuming there aren’t.
Any suggestions for a substitute on the farmer walks? Don’t have anything heavy enough or the space to walk. It’s cold out!
Do you have a sled? If not, how about weighted box step-overs. Bear crawl is always fun. Or if you have a sandbag you could do bear hug holds or ground to shoulder. Let us know what you come up with!
A1: 60/65/67.5/70/70 kg
A2: 10 reps each round with 20kg plates
B: Not enough room to do farmer’s carries but as my current vacation gym has a rope (my regular gym doesn’t) I did 10 emom rope climbs
Loved todays wod, some bench pressing is always appreciated! ?
I had a feeling you’d like it. 🙂
Gym is still closed so trying to do stuff from home and drop in session. Today is home
A. 20 floor bench press 20# DB heaviest set we have
15 dynamic push-ups (push-up jumps)
B. Farmers carries with 35#/44# KBs for .16miles, stopped half way to switch weight for even distribution. Did as my puppy partner was with me and not pulling her weight. 5 rounds no idea of time as I was navigating cars and the dog. Rested 2 min between sets
Gaaaa! So cute!
A. First round at 225, the rest at 205. Used two 45# bumpers each side for the push-ups.
B. First round with 90# each arm, did 70# each arm for the rest. 200m is a long way to carry your body weight!
Awesome!!
A. 1x 185, 4x 205
(Had to make my final rest :20 before last 2 reps on last 2 sets)
B. 50s
(Second trip had no drops, all others had one drop each. I definitely need to work on these more; grip strength is a weak link for sure.)
Great Day!
Thanks!
Posting yesterday’s workout. I’ll post today’s later:
Knee-safe WOD
A. Build to heaviest push press (12 min) — 165 lbs
B. 7 RFT
5 Push Press — 115 lbs
10 Pull-ups — Butterfly
Time: 7’53”
C. Reverse Back Hypers — 3 x 8
How’s the knee?!?
Ehhhh. In retrospect, I probably should have stuck with a strict press as oppose to a push press. The knee is definitely tender today and I still can’t flex it all the way. The doc said he’ll have me squatting by the third week post surgery. Any truth to that?
You find out what type of tear it is? If it’s lateral then yes!
BINGO!
Nice job, Teddy!
Just part A as I ran after yesterday’s WOD and have almost nothing left in my legs.
135 + 15 dynamic push-ups on 25# plates
145 + 12 on 35# plates
150 + 10 on 35s
150 + 10 on 35s
150 + 10 on 35s
Legs! I’m feeling it too!
SUGGESTION – I’ve been following this programming for years and absolutely love it and the people associated with it; however, I would love to see a note at the end of any workouts that are repeats so I can make comparisons to how I did before, weight used, etc.!
Agree on the notes. I know they do this on the competition side I believe.
Looks like we’re finally going to use those farmers carry contraptions you bought.
And I’m not there to use them. ?. I’ll have to use dumbbells and walk on threadmill. Fun times. Lol
Haha this is great!
I was thinking the same thing, first time farmers walks have been part of the workout since he ordered those things.
Great suggestion Bryan.
Thanks for the suggestion! We are in the works of updating the site (should happen in the next couple months) and searching for past workout results will be easier. In the meantime, I will try to make a reference date to the last time it was programmed. Thanks again!
Thank you Michele!
A) BP used 60 kgs
Dynamic Push-ups 25 kgs plates 10 reps
B) No partner (rested 2 mins between sets)
used 24 kgs KBs
Nice work, Joe!
Thanks Michele!