A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM
We last tested 1-RM Front Squat on July 10, 2018.
B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM(125,125,130,135,135PR)
We last tested 1-RM Front Squat on July 10, 2018.
B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)(15lb, 8min, 10min)
A. 225, 275, 275, 255, 255
B. 5:36, 6:59 Rx
A. 265, 270, 270, 270, 270
B. 6:30 and 6:30
Did bench press before that since I couldn’t hit it yesterday
A.) up to 170
B.) as RX each round at 6:55 or so. Row was 4:04, 4:05
A1. Front Squat
5×3
235lb
A2. Front Squat drop sets
215×4, 205×5, 185×7, 165×8, 155×10
It’s been a HARD week. Feeling beat up a little. Wasn’t feeling B today (mentally or physically) so put more focus into A.
A. Warmed up to complete 185 for 5 sets.
B. 6:44 then 6:55
Man that second round row was tough
Hell yea that was. I actually employed @libbylandry:disqus tip from the “Christine” workout and tried to not smoke myself off the rower to keep the WB’s going, even then it was a mental battle rowing 2nd time.
A. 5 x 3 at 260
B. Ran the 800…20# wall ball
6:46 (30/20 wall balls)
6:43 (35/15 wall balls)
Last 2 mins of last round I rode rhe airdyne to cool down.
Legs will be happy this weekend.
Brilliant move, wish I was smart enough to have done that too
Big A bud! Nice job!
Thank s Chad
Nice work Nathan!!
Yesterday’s A. Bench (not RX…but the video helped and the shoulder felt good…win win 115# x 5, 125×3, 130×1, 120×3, 110×5/3, 105×5/3 ***something I realized….the set up they showed in the video…with the shoulder blades pinching, the pecs/lats tight…this is basically what I do with DL (except standing) and it really helps me focus on pushing the floor away instead of pulling the bar up. B. 5 Rounds for time – RX (sorta) – 18:35 12 Ring Dips (last 6 reps of rounds 4&5 had toes on box) 12 PP @ 75# 12 Burpees OTBB lateral ***That kipping video was… Read more »
Hear hear!!!
Nice work getting the kip too!!
Nice work!! Have to check out the video.. lots of chatter on it and the BP set up.. only so much time in one day!
The “break the bar” on the way down tip (external rotation) moves my elbows in the correct position (more directly under the bar I suppose) and made a significant difference for me
Congrats on getting the hang of kipping ring dips! Props for going Rx here…this was a rough one
Amazing work!! Love it when New movements happen ?
Feeling sore and tired at the end of a long week, so I chose life, and ran today instead.
Ran 3 mile trail run 24:14
Off camping with the fam. (Read, not sleeping at all.) Have a great weekend all!
Have fun camping Janelle…read, sleep, eat…repeat!
Have a great time! (even if u don’t sleep)
Way to adjust and get something in anyway Janelle!
Good choice! Enjoy your weekend
A. Hotel WOD borrowed A from Fitness
15min EMOm
1 -FS 8reps @3111 w/50# DBs
2- DB windmill left
3- DB windmill right
4- plank left
5 – plank right
B1. 50 DB thrusters (35# DBs) w/ 5 burpees OTM – 4:34
Rest 4min
B2. 21-15-9 DB thrusters/burpees
-4:35
A: 245# x 3 for all sets
B: Rx 6:22, 6:25
Solid day! Nice work
Nice!
Done barefoot of course?? Great work BFS!
Is there any other way??? ; )
A. Front Squat (OT3M)
5 sets of 3 x 255
B. As Rx:
5:44 (WB 42-8)
5:46 (WB 40-10)
… rows at a +/- 1:50 pace … tried to go UB – got caught up in my thoughts …
Impressive performance, well done
Impressively massive chunks of WB’s, great job
Wow… How do you do wbs like that?
Convince yourself that there’s enough “rest” built in for another rep as you wait for the ball to come down and don’t hold your arms out waiting …
He’s a stone cold killer, even on Friday
Killed it. Killed it dead. 🙂
Damn…just damn!
Wow, how do you do huge sets of wbs like that?
Crushed it again buddy. Massive A!
Got a comp tomorrow so I tapered today and reduced the load volume.
A: Did 65% and 2 Reps instead of 85% 195,195,205,205, 215
B: Did 40 WB and Used 14#
Round 1: 4:58
Round 2: 5:00
Great tapered numbers, have a great time tomorrow
Best of luck!
Good luck in the comp…let us know how it goes Chase.
Got 1st!!
Congrats!
A. got up to 210×3 (PR)
B. Modified to 2k Airdyne and 50 barbell thrusters. First round was 7:35 or so and second round ended after 30 thrusters. Right shoulder was not feeling the best.
That B mod sounds much worse than the original!
Congrats on your PR!!
Nice job on the PR, congrats
Yesterday’s workout.
Bench press based off of 235. That all felt good.
B. I made this into a partner Wod. I had a friend workout with me today. One person did a round and then rested.
My rounds were all between 2:00 and 2:30. They would have stretched out more without the rest.
Ring dips mostly 8/4. Last round were all 3
Push press. First three UB. Last 2 8/4
Burpees just kept moving.
I did the squat cycle yesterday.
Last heavy day before testing.
5 sets 2 fs 4 bs at 215
That felt easy after 235 on Monday.
Solid work Mike! Keep us posted on your gainz next week!
Wow…great work Mike. When is test day? You are going to kill it…amazing work dude!
Next week is a deload week, and I’ll test the following Monday (fs) and Thursday (bs). I’m ready for the payoff!
A. 215 for each set
B. 800m run, had to use smaller slam ball instead of medicine ball
5:28, 5:31
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM
Based off 112.5lg
Started with 2 sets at 85%, one set at 87.5%, then gave 90% a go, failed on 3rd rep at both attempts.
B. Yesterday’s
Five rounds for time of:
12 Ring Dips
12 Push Presses scaled down 15lbs to 100lbs
12 Burpees Over the Barbell (Lateral)
15.32
Round times 2.22, 3.17, 3.28, 3.21, 2.54
C. Bar muscle up drills and accessory
Way to go for the 3 repper @ 90%
Thanks! Had no real concept of if that was reasonable or not ha. Still feeling the glutes from the lunges on Wednesday too.
Great work James…super fast B! Congrats on the BMU drills…looks great!
A. Mixed a little of the fitness workout in here too. Worked up to 185lbs which is about 80% (easing in to see how the back holds up) + 30s plank/30s side plank (L+R) btwn sets.
B. Subbed 2k stationary bike and used 14lb med ball: 5:10 and 4:55. Took me about 3 mins on the bike and broke the wb’s into 25/15/10.
Happy Friday!!!
Nice, how you feeling?
185 felt pretty good. Tightened the belt and really focused on bracing. Didn’t want to push it though. Surprisingly I only felt a little tightness the first few reps of wall balls, but that’s it. I will definitely feel it in the morning… along with my quads!
Haha yea I’m more afraid of tomorrow morning than today’s actual WOD
Where is everyone today?!
Posting late!
In pain
Some weeks the programming is deviously created to inflict maximum devastation… this was one of those weeks. It doesn’t help that a large portion of us are “masters” age. Things just don’t get back to normal as quick as they used to!
What THL meant to say was “jacked and tanned”
LOL! Love it!
Exactly…I consider myself Jacked and tanned…not old and wrinkled…comeon @disqus_ur8znJU3mm:disqus get it right!
A. Front squat at 85%
175lbx3, 180×3, 185×3, 185×3, 190×3** PR for 3 reps in the front squat by 5lbs.
B. 1000m row and 50 WB
Round 1 7:28 ( row in 4:05 and WB 5×10)
Round 2 8:06 ( row in 4:10 and WB 5×10)
Nice job on the PR!!!
Congrats on the PR JB!