A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Six sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 70-80%
Rest as needed
C.
For time:
30 Bar Muscle-Ups
20 Power Cleans (225/155 lbs)
1-Mile Run
D.
Two sets of:
100-Foot Overhead Carry (Bamboo Bar, Dumbbells or Kettlebbell. Make this challenging but unbroken for 100-Foot)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)*
100-Foot Overhead Carry
100-Foot Handstand Walk
100-Foot Meter Sandbag Carry
Rest 3-4 minutes
*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
B. 190
C. 18:20 with 185 and ring mu
Splits 6:15 (30 ring mu pr, 8 ub mu pr) / 11:54 / 18:20
This “mile” is short, not sure how short. Four laps around the building and phone pole.
D. 35# kbs / bear crawl / 130# (50# sb + 80# dball)
Happy with the mu progress. Thanks for the workout!
A. Done
B. 90/95/97,5/100/100/102.5kg
C. 14:45 @85kg bmu 3:15
D. Done
A) done
B) 2×100,2×105,2x110kg
C) Mups 2:55, cleans felt heavy, run 6:57 Total: 14:31RX
D) done
A. Done
B. Six sets of: Halting Clean Deadlift + Hang Clean + Clean + Jerk: 87,5kg/ 92,5kg/ 97,5kg
A) Done
B) Up to 205 lbs
C) BMU 8/5/4/3/2/3/5
Cleans scaled to 205
18:22
D) 25kilos DB all broken
Hsw unbroken/80-20/70-30/70-30
Sandbag 150lbs all unbroken
Grips on fire ?
A. Done.
B. 60,70kg
C.time. 19:40. BMU in 6, PC in 6. Mile in 7:40
D. Only one sets.
B: 2 sets @ 135, 4 @ 155
C: 13:33 – scaled to 10 BMU, 135lb on PC. First BMU in a metcon for over one year
B: 215×2-235×2-255×2
C: 13:15. bmu done @ 3:20, pc @6:40. Need to push pc and first 1/4 of run more
B. Up to 140. Lifting felt good today
C. Scaled to 40 pull-ups and 130 on the power cleans. 15:24. Don’t remember when I started mile.
D. Hand stand walking practice
A) Skipped
B) 135 lb; Focused on consistently engaging hammies
C) 15 BMU; 4s to 1s; 135 lb power cleans (focused on trying to engage hammies); 6:54 mile
D) Practiced solo HSW (max distance – 4 feetish) and buddy HSW (max distance – 10 feetish)
B. 135-155lbs focused on BB contact in the right spot and timing. Felt good today
C. Did a different wod
5 rounds
4 strict hspus
6 power cleans 135lbs
12 c2b
D. Done, this was hard hahaha sneaky hard
Used 16kg kettlebells on the bamboo stick. And 150lb sandbag
A. Skipped
B. Up to 155
C. 13:15
Scaled to 15 bar mu, first 6 were doubles then went to singles. Power cleans I scaled down to 125 since 155 is 88% of my 1RM and I was starfishing them/almost squatting them warming up. But definitely should have done 135/140. Mile was 7:25-7:30
D. Done.
B. 125
C. 14:14 everything RX except I used 125 for cleans
D. Done with 100lb bag. All hsw unbroken
B) 235,234,254,255,275,285
C) 14:00
BMU: 20-6-4 (2:15)
Power clean singles (finished at 5:15 or so)
Run: cramped from 350-750 then finally loosened up halfway. Stopped around 650 to stretch
A) Skipped due to time
B) 105/105/105/105/110/110#
C) Did a different WOD
D) Done
A) Done
B) 215/215/230/230 – I’m having low back issues that are driving me crazy and it’s only when I squat it makes my back go out for a day or two then I’m perfectly fine again it seems, but then a month or two or week later it happens again.
C) 15:50 – bar MU in 3:23, didn’t look when I finished but it was between 4:30-5min I believe. Felt like it took forever. Oddly no back issues
Do you externally rotate as you decend into the squat? If you do then you’ll be putting a tonne of pressure on your lower back. Contrary to popular belief externally rotating is not good you should actually be internally rotating. https://www.crossfitinvictus.com/blog/creating-torque-internal-rotation/
Yea I absolutely externally rotate as I squat. Once my back calms down a bit I’ll have to give this a try. Have you seen lots of athletes switch to this because it sounds like a pretty radically idea to me?!
Lots suffer from back pain because of it. It’s just body mechanics if you ask a kid to squat they won’t externally rotate. It’s not natural and something that we all decided was a good thing to do. ?
A. Done.
B. 185,205,225,225,235,235.
C. On Air Runner. 21:42. BMU in 6. PC in 7. Mile in 8:42.
D. Done.
A) Skipped due to time.
B) 215#
C) 15:27 RX
D) Done
Nice work dude! Glad you enjoyed this one!
A. Done
B. 75/80/85/85/90/90kg
C. 19:56( I did with 90kg because my PR is 108kg). I’m still weak
D. Done with KB 24kg
A. Done
B. 210# for all 6 sets
C. 20:10 Rx (3:51 BMI, 7:45 PC yikes, 8:34 Mile even more yikes)
D. Done with 24 kg KB
Lots of room to improve! Time to put in the work ???