Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Compare results to January 2, 2019.
Short on time.
Tabata Echo Bike warm up
B. 12m AMRAP
40 double unders
20 wall balls
10 T2B
5 rounds
Yesterdays
Against 3 min running clock
400m run – 1:50-1:55
12 C2B (kipping singles)
Max Power Cleans @ 105# – 1/2/2/2/0
A. 155, 165, 175, 185, 200, 210, 215(f) current PR is 220. Not anywhere close.
B. 5 + 31 reps. – also the slowest I’ve done this WOD. ??♀️ Oh well. Love to fight another day.
Luke & Anika
Did Saturday’s team workout:
Each person completes 5 rounds of:
60 seconds rowing
60 seconds burpee box jump overs 24”/20”
60 seconds ground to overhead 115#/75# (Luke did squat cleans instead to save his shoulder)
60 seconds renegade rows 55#/35#
60 seconds rest
Record total calories rowed and total reps.
Luke- 67 calories/129 reps
Anika- 69 calories/105 reps
4 day bender into today is bad news
A. Up to 300×1. Failed 315.
B. Rx. 4 Rds + 40 DU + 20 WB.
Switched A for front squats. Up to 315.
B. 5 rounds + 40 + 8 wbs, RX
A. Back Squat as Rx (OT2M)
255×5, 275×5, 295×3, 315×2, 330×2, 345×1, 360×1(f), 360×1
… squats felt heavy today.
B. 3 RFT of: 40 DU | 20 – 20# WBs | 10 – 2p American KBs
5:37
… tripped once on R2 but otherwise UB.
Based off of 245lb
Made it up a single at 235. Went up tough.. called it.
AMRAP12
40 dubs 2 rounds ub, other 2 in 2 sets
20 wall balls. All in 2 sets.
10 T2B all ub
Got 4 rounds + 53 reps.
No comparison. Though I feel like I have done this one. I don’t see in my log book.
A. Based on 285: 205×5, 215×5, 235×3, 245×2, 265×2, 275×1, 285×1, 285×1
B. Rx, 4 rounds + 8 WBs
Well done Dave!
A. Back squats 120kg x 5, 130kg x 5, 140kg x 3, 150kg x 2, 160kg x 2, added belt, 170kg x 1, 175kg x 1, 177.5kg x 1 Heaviest I’ve squatted for a long time. At least the last year. 20kg off my historical PB but still happy enough with the result. B. Lots of subs.. 12 min amrap 40 single unders (hate double unders) 20 empty barbell thrusters (raining outside) 10 abmat situps (ripped hand) 6 Rounds + single unders + thrusters + 3 situps A good steady pace. No breaks – just tiny walks to different stations.… Read more »
Strong work on the squats, and I like the subs on B.
Nice work today. Made for a lot of work with the subs. Like it.
Heavy stuff here, good job!
Monster squats Shaun … great work.
Yesterday’s:
3min x5
400 m rowing 1:30
8 strict pull ups
Max reps power cleans 70 kg 10/9/8/7
Rest 2 min
Nicely done. That’s a lot of cleans to get through!
Nice work on this one. Good amount of cleans in a tight time window.