A.
Three sets of:
Back Squat x 6 reps
Rest 3 minutes
Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing
A. 215, 225, 235×6. First time squatting in a while.
B. 2+29.
A. 135, 165, 180 – 180 was very heavy.
B. 4 rounds RX.
Was surprised by the pain! Had 9 sec left but couldn’t get off the rower. Just slid to the floor and tried to breathe.
A. 245 / 255 / 265
B. RX 3+3 Struggle was real on the BJ’s
Glad it wasn’t just me.
Murphy’s law. I did squats yesterday so they were programmed today.
I did the clean complex from the day before and today’s metcon.
1RM of 185 – struggled to maintain good form today so I didn’t push it.
A1: 95/95/105/105/115/115
A2: 125/135/145
A3: 155/165/175
Scaled to 80lbs for thrusters and moved at more of a walking speed while I heal up from the strep.
B: 3 rounds exactly.
My first “real” workout involving legs and back squatting since my disc injury before Christmas… So, nothing special, but I am trying to just ease into my workouts again: A: Lots of warmup sets at 45-55 kg, 3 sets 6 reps at 60kg. Felt good, but my legs were shaking after! B: Just 3rds… It felt like my body was protesting, and that it was scared to let me do things with high intensity. Within the first round my legs felt like jello, and I felt totally fatigued/destroyed after this workout, but at least I slept for 9 hours after,… Read more »
A. Squats early am to 275, felt too heavy
Bench 5×6-8 235lbs
B.12mAMRAP:
10 Goblet squats #70kb
15 box jumps “24
20 calorie row
A. Pause Back Squats
5×5 w/ 3 sec pause
215, 215, 215, 225, 225
B. 4rds + 6 BJ
Luke:
A. 245, 260, 270
B. 4 + 4 (w/ stepdowns)
Anika:
Run 4 miles
A. All sets with 225
B. 3 rounds Rx
A. All sets done at 160# (5# more than last week) only got 4 reps on the 3rd set…reps 4-6 were tough on the first 2 sets
B. RX – 3 + 22 reps
All UB…my rows were fairly slow as usually(1:34/1:40/1:43)….but it all felt good.
C.
50 Abmat sit ups
50 roll to candlestick
50 rev sit ups
50 abmat sit ups
Rest day tomorrow….
Great work today!!
A. 235/245/255
B. Rx’d 4+9 with 10 Cal assault bike instead of row. Holy quads…. Bike probably wasn’t the best sub for row today.
A- 275/305/315/330
B- 4+ 13 cals pissed I didn’t finish 5 rnds Box jumps went to shit
Holy Hell…awesome work Colton!!
Nice job on both Colton!
Destroyed B!!
A
Me: 235 each set
Misses: 95 each set
B
Me: 3 rounds + 21 rx
Misses: 2 rounds + 5
She did 10 th @55, 15 bj @21 (weird plate stacking), 400m run with the dogs which involved pee breaks and car sniffing so that slowed her quite a bit ?
A. Up to 6x130kg/285lbs
B. As Rx’d 4 rounds + 5 thrusters
Accessory core work:
Emom for 5min: Icecream Maker 3x
Emom for 4min: Min 1&3: 10ghd sit-ups / 2&4: 30sec weighted hollowbody hold
5min of handstand practice
Gonna have to look up icecream maker…..I LOVE ICECREAM!
Haha well this particular flavor becomes less tasty after a couple of sets
Looks like something I need to try this weekend…I’ll let you know the flavor when it’s over…
A. 185lbx6/215×6/225×6
B. Rx weight. Missing 9cal to complete 3rd
Early morning strength session (C&J) today and I decided to follow it up this afternoon with
today’s B:
4rds + 10 Rx
I agree with Chris M that the 2nd round of box jumps was quite revealing. Felt great though, probably the strongest I’ve ever felt on 95# thrusters
dude, those 4 rounds are legit!
Didn’t let myself rest much except for a few seconds before the thrusters. Probably shouldn’t have stopped at all!
Man, maybe I need to do this strength program after I’m fully healed up! You are absolutely killing it!
Thanks!! I did go in « fresh » though, didn’t do a bunch of heavy back squats right before the wod like you guys 🙂
Soooo excited for you and all of your gains Joey…I absolutely knew you had this one…..great job!
A. 6×205# / 6×225# / 5×245#
B. Shoulder to overhead 95# instead of thrusters : 3 rounds + 10 S2O/15BJ/4 cal
Soccer game tonight.
How’d the game go?
Well, injured by the end of the first half (harmstring). Hopefully, the recovery won’t be too long. Lost 11-6 (Indoor soccer).
Uh oh. Hope it isn’t serious.
Already feels better. Just rest until Sunday, to make sure it is fine.
A. 120-130-130 kg.
B. 4 rounds Rx:
– thrusters #unbroken but slow,
– box jumps with step-down,
– rowing at moderate pace.
A. 135#’s for all sets.
10# increase from last week (8%)
B. 3+9. Could’ve done the last thruster rep but I was timing on my watch and thought I had hit 12 mins. Grrrrrr
Teaching yoga next. Yay!