A.
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds
B.
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups
Got sick so I no working out. Feeling a bit better so will probably try to get this one in sometime this weekend. Hope you all have a fantastic and safe New Years! Thankful for this group of inspiring athletes! 🙂
A.) 110, 115, 120, 120
B.) felt slow. 10:16 RX
A. Lunges: 115, 125, 135, 145 all at 20 reps
65, 65, 65, 65 all at 6 reps…no weight belt so I had to hold a DB with my toes…didn’t want to go any heavier as a result
B. Rx: 7:30ish but not sure…had a clock issue
C. Needed oxygen
Day behind.
400 run
G2O 15/10/5 @ 115lbs
PUs 30/20/10
17:31 – whoa. Nothing felt easy today. Not wrong, just tough.
A. FRARL: 20x 115#-125-135-145
Weighted pull ups (bw160): 6x 25#-30-35 / 4×40
Heaviest I’ve ever gone for the lunges, very hard but I felt strong. Pull ups felt fatigued from doing sets for max reps yesterday
B. Rx: 6:35
Was trying to beat Candy’s score… so close! Thanks for the encouragement tho 😉
C. 7 min plank (1:10 per position)
Good night!
No heater in the garage so I moved indoors.
A. For time
21 Turkish getups (35)
50 KBS (53)
21 goblet squat (70)
50 KBS (53)
21 goblet squat (70)
50 KBS (53)
21 Turkish getups (35)
23:39
Hiking Kau Kau waterfalls and crater tomorrow so I opted not to piss my knee off today stuck to isolated glut work
A1. 53lb kbs each hand 4×20
A2. 26/31/35/40×6 @tempo
B. Rx’d with 20lb ball and 70lb kb. 6:59. Holy moly….
I had to change this all up since I don’t have a heater in my garage yet.
A. 44 lb kbs for the lunges. Each set was 20 reps.
Instead of pull-ups, I subbed 60 lb rows at a 33×1 tempo for 8 reps each arm each set.
B. 44 lb kb thruster and max pulls on the rower for the same reps.
9:38
A1. FRARL ~ 95×20, 100×20, 105×20, 110×20
A2. Weighted Pups ~ 10#x6, 12.5×4, 12.5×4, 12.5×4
B. Wall balls to 9′ target / kipping pull ups
6:28 (goal < 10:00)
C. 5000m Row ~ 23:53.6 / 282 cals
Goal < 25:00 and to control my breathing…used 3.5 damper setting and I think I've found that sweet spot…other than my butt cramping up, which only drove me to pull harder..it felt really good! I kept a nice steady pace and was able to give it a great 400m finish..which usually I struggle with stepping on the gas near the end.
AWESOME work on B… you destroyed it. GJ on C as well that’s great!
Thanx Joey…U can beat that time…U got it!
That B time is amazing! You smoked it Candy!
Great job as always! Way to go on the rower too. Now that you have the damper figured you can be as efficient as possible.
Nice weight on a1
A1. 95×18/115×16/125×16/135×16 4 set was a struggle
A2. 25×5(2)&27.5×5(2) @ tempo
B. Rx 12:02
WBS had to be outside for 10’ ?❄️
A: 115/125/130/135
All pull ups with 16kg kb.
B: 11:28
A front rack lunges 135×20 145×16 145×16 145×12
Pullup 35×6 55×5 55×5 55×5
B no wall Ball did 45# thruster 8:50
Last wod of the year for me: A) OT3M x 3: max reps Push Press, same reps Front Squat. In kgs: 50×10, 55×10, 60×5. It wasn’t so much the weight but the heat and the lack of breath what forced me to stop at 5 in the last set. This summer is getting hot. B) 3 RxT: 400 mts run 15 front squat 50 kgs 12 jumping pull ups 9 inverted box push ups Time: 17:20 RX called for HSPU and regular pull ups, decided to scale to work in full range of motion the push ups and to keep… Read more »
Big day….big year! You deserve pizza! Enjoy your time off! Happy New Year Jorge!
Well done sir! Happy new year!
A.
FRARL 18x50kg/18×55/16×60/16×60
WPU 4x100kg+12kg each round
B.
9:45