A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)
A. Bryan – 135#, 145#, 155#, 165#, 175#. 20# weighted strict x 3 reps.
B. Bryan – 7:27.
A.
75, 85, 95, 105, 115
3, 3, 3, 2, 2 – 10lb DB
B. 6:15 95# PC – (It was heavy for me.)
A few days late here. Shoulder and back injuries have sidelined me for quite some time now. Going to have to work back in slow.
A. Cleans-20# bar
Pull ups-strict, no weight, no tempo x3 reps
B.Cleans-45#
Box step ups-18″
For completion no time.
Day behind, days off are Sun-Mon.
A1.
155-165 the rest of the sets because footwork was getting sloppy.
A2. Did pull-ups x max reps since I’ve been out of it so long. 8, 7, 5, 4, 5.
B. 7:38. First set of PC unbroken. Then singles. Did step ups on BBJ’s cuz I thought I’d miss the box.
A.155 than 165 for rest of the sets
45×5/70×3/80×3/80×2/70×3
B. Scaled to 135 6:54
Make-Up
A1. 245, 255, 265, 265, 255
A2. +50×3, +60×3, +70×3,3,2
B. 9:00
MHR 190 (the burpees crank it up)
A: PC 60 kgs / 60 / 62.5 / 65 / 67.5
3 reps PU 15 kgs / 15 / 17.5 / 20 / 20
B: 9:21 @ 47.5 kgs + 60 cm Box
Just realized I did the same. Reading is hard. Lol
A. PC 185-190-195-200-205
WPU 5 x 3 x 45
B. 5:31 scaled to 135, w/ BBJO
Hi Andy! I was wondering about you!
Hey there, thanks for the note. Work-life balance a little out of whack lately. Getting ’em in where I can, but rarely on time to post here. Two days in a row though…I am on a roll!
Wait I did the same thing… o well more work I guess!
Haha Mondays
A. 105/125/135/135
Strict PU
B. 7:02 RX
Great job!
You made it harder!
Haha yup definitely slowed me down
Super fast, Will!
A. 235
C2b @ 20#
B. 4:26
10-singles-10
Lungs are burning
That’s because you smoked the workout! 🙂
A1: 135/155/165/185/185 (last set was received in the squat)
A2: 20/17.5/20/20/20
B: Scaled to 135
8:57 with a call from the wife 1/2 way through boooo spoiled the fun!
Got it done! Hope you weren’t in trouble. 🙂
Always!
PC: 185, 205, 225, 245, 265
PU: 70, 80, 90, 100, 110
WOD: 6:03 as RX’d
Nice work, Phillip!
That’s some heavy weight! Good job!
Still sore and tired from a comp this weekend and a head cold. Ugh.
A) off #130 1-rm.
PC’s: #95, 105, 115, 120, 120.
PU’s: #10, 15, 20, 25, 25
B) 5:52 #95 pc’s.
Accessory:
back squat work 5×5, #95
3 sec negative hspu’s, 5×3
Strict core
Wrist is still keeping me from any type of cleans (flexion?), so modified:
A. Deadlifts x 1.1.1.1: 365# across for all five sets
Weighted pull ups at tempo: 60#x3, 65×3, 70×3, 75×3, 75×2
B. 3 Rds:
10 Cal Assault Bike
10 Deadlifts (225#)
10 Burpee Box Jump Overs (24″)
…6:57
Argh the wrist!
A.
PC 50 kg / pullup +5,
60/+10,
70/+15,
80/+20,
90/+24.
B. 4:54 70kg/24″ unbroken.
Wow! That’s speedy!
A.125/130/135/145/150
3 dead hang strict pu no weight
B.Rx 7:18
Only working out 2x in 2 weeks takes its toll. Conditioning is gonna take a minute to recover.
Glad you’re back on it! Where are you now?
VA! Only bad thing is gym on base is only open mon-Friday. And I will send your shirts tomorrow or wed. Should I address to you and CJ. Sorry I didn’t get them sent before!
You can address it to me. 🙂 Thanks!