Movement Primer
Four sets of:
5 Depth Jumps with Vertical Take-Off
15 second Assault Bike Sprint
Rest 60 seconds
A.
Front Squat
*Set 1: 6 reps @ 70% of 1-RM
*Set 2: 6 reps @ 80%
*Set 3: 3 rep @ 90%
*Set 4: 2 reps @ 95%
Rest 2 minutes between sets
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+
C.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
D.
Every 5 minutes, for 15 minutes (3 sets) for times:
75 Heavy Rope Double-Unders or 100 Double-Unders
5/3 Rope Climbs or 20/15 Strict Pill-Ups
100-Foot Handstand Walk
25 Toes-to-Bar
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
E.
Every minute, on the minute, for 10 minutes (5 sets) of:
Minute 1 – 10 Front-Racked Kettlbell Squats (32/24kg)
Minute 2 – 20 Russian Kettlebell Swings (32/24 kg)
Primer ✅
A. 205/ 235/ 265/ 285
B. 115/ 135/ 145/ 155/ 165/ 165/ 185/ 195x/ 195x/ 195x
C. 185/ 205/ 215/ 225/ 245x/ 245
D. 20m HSW/ 5m HSW/ 15m HSW
E. Done
A. Skipped
B.Up to 190lbs
C.Up to 235 lbs
D.75 DU’s/4 RC/ 60 Shoulder taps/ 10 TTB
4:00,4:00,4:20
E. Skipped
Pecs were so sore from Strict Cindy the other day. Bad lifting day overall, movement were sloppy. ?
A. 2 reps @ 308# (95%)
B. Up to 185#, failed quite a few reps at lighter weights.
C. Up to an ugly 245#
D. Scale HSW to 50ft. Did 2 rounds and got capped.
4:35/Cap at 18 TTB
E. Later
A) 150/175/195/205 felt ok
B) 85/95/105/115/120/125/130/135/140/145
c) 140/150/160/165/175
And then ran out of time. Had to finish some work and take my pup to her class ?
I want to make up the KB work tho
Hope your day was awesome Tino! Thanks for everything!
Missed the fun part but still got in some good work!! Hope you have a little more time today.
A. 210 245 280×3 290×2
B. 95 up to 160
C. 145 up to 205
D. With reg pullups and 60 plank shoulder taps and every 6 min
5:24 5:32 5:47
E. Done with 50# kbs
? Fun start to the week!
New guy question here.
For D today is it better to scale it to be within the 5 Min window. Or do it all RX and let it take as long as it takes to complete?
Thanks,
Frankie
Welcome to the community!
Adjust so you keep it within the 5 minute window. Have fun!
A. 245/275/310/330
B. Up to 220 no misses
C. Up to 280 no misses
D. 3:28/3:31/3:30 w/ DU
E. Done
Awesome start to the week!!
Happy Monday y’all! ✌?
A) ✅ jazzed I hit 2 @ 90% (185#)
B) ✅ worked up to only 100#
C) Didnt do
D) ✅ Did only 1 round, listened to body, shoulder not up for it
^ Pedro’s wifey
Hope to see your shoulder back to full health soon!
B. PSx2 with 3” pause @ the knee & receiving(105#)
C. PC&Jx2 115#
D. Did 5 on 5 off 5on(219/201 rep)Zeus rope
E. 3 sets with 24kg
A. Up to 305×2 I think a rep PR?
B. Up to 225 PR. Missed it then hit it. PUMPED
C. Up to 255
D. 4:10/4:50 and had to leave early. Had nothing left for this part. CNS was blasted!
Yeah David!! What an awesome start to the week! Congrats on the PR!
A. 102/110/125/133Kg
B. Up to 81Kg
C. Up to 108Kg, missed at 115Kg
D. Rx w/ 100 DU and 20 strict PUs
4:53/4:57/5:13
DU – UB/1 trip/UB
SPU – UB/UB/UB
HSW – 10-15’ sections; took ~3:00 each rnd
T2B – UB/UB/UB
E. Done
I was maybe a little aggressive with the cap ?
?? I never thought I’d hear you say that.
A: 165; 195; 205 (2); 215 (1)
B: got to 135, failed 140
C: got to 175, failed 185
D: should have scaled blew way paste time
E: scaled to 18 kg KBs and 20 kg KB
Live and learn! Still a solid days work!
Hello ? today was not my best day but I did what I could.
A. FS
1 – 180#x6
2 – 205#x6
3 – 225#x4
4 – 235#x2
B. Snatch
10 sets
85, 95, 100, 105, 110, 115, 120, 125, 130(f), 130#
C. C&J
10 sets
135, 140, 145, 150, 155, 160, 165, 170, 175(f), 175#
Money in the ?! Onward!
A) 80, 90 and 100 kg. The lifts felt really good, so I tried with this cycle 100%: 110kg, got one solidt lift, but failed 2nd.
B) Up to 86kg, which is the highest lift after my son was born (July 2019!!)
C) Up to 96 kg ( ~90%). Tried 100 kg, but legs were smashed
D) Scaled to: 100 Du, 10 Strict Pull, 15m HSW and 20 Toes to Bar
4:34, 4:32 and 4:50
E) Skipped. No time, clock is 23:05 and son wakes me up at god knows when ?
Finally got accustomed to those early rises 🙂
Great start to the week!
Movement Primer – Complete
A) 110-145
B) 70-130
C) 115-145 – I did power cleans on the heavier weights, I know that’s backwards but my front squat is weak – should I focus on doing squat cleans?
D) Had to scale this a lot to get it under 5 minutes.
70 DU’s, 2 Rope Climbs, 25′ HSW, 10 T2B
E) Complete with 26#’s for Step Ups, 35# for RKBS
Approx 4min to complete each round in D
For strength portions I will always recommend squat unless specified otherwise. ?
A) done, ended at 210#
B) done, ended at 155 (92%)
C) ended at 175 (90%)
D) 3 rounds for time, 24ish minutes: due to class, 100 DU, did 15 strict pull ups, 60 shoulder taps and 25 T2B
E)ran out of time, will try to make up later today or tomorrow
That is some good skill work in E that might be best fit in on Wednesday if you make up just cause of the extra volume hinging and squats so you can rest Thursday
Primer done
A) 94-108kg done
121kg 2 reps, 128kg 1 rep
B) up to 90% or so
C) 111kg, 114kg just clean…old 1RM is 120, so not the best weightlifting day
D) did a qualification wod before, so did only 2 rounds
3 meter rope, so did 5 reps L-sit legless rope climb and 20 V situps
E) rx done, it was actually quite juicy
Hope you had a good weekend dude and the qualifier went well!
I went for some hiking, so it was really good. Hope it was the same for you!
Got crushed in every aspect of today not sure what my deal was..
D. 4:02/4:52/5:25 RX with Zeus and strict pull ups
Strict pull ups were very hard today as well as Zeus. Hsw in 25 foot ub increments
2 hour break
Primer done
A. 265/295/335/355
B. Up to 245 which is right around 95% but should be/can be hitting more. Had two misses there as well
C. Up to 275 and stopped just wasn’t moving well
E. Done with lunges instead of squats didn’t wanna squat anymore
frustrating day for sure but just gotta move on
Money in the ?. You got the work done. Onward!
Onto tomorrow ??
Warm up done
A) 235/270/305/320 for a 2 rep PR
B) 115/135/145/155/165/175/185/195/200/210 PR/215 PR!!
C) Took it easy on these after those first two, just up to 225
D) 4:00, 5:00, 6:30 this killed me
E) Done
5 minutes is aggressive for sure 🙂
Movement Primer Done
A. 43/ 50/ 56/ 59 kg
B. 25/ 27/ 29/ 32/ 34/ 36/ 38/ 40/ 41/ 41 kg (99%)
C. 41/ 41/ 43/ 43/ 46/ 46/ 49/ 49/ 51/ 51 kg (95%)
D. E5M, for 15 min for times:
100 Double-Unders
10 Strict Pull-Ups
50-Foot Handstand Walk
15 Toes-to-Bar
4:00/ 3:50/ 3:50
E. EMOM, for 10 minutes (5 sets) of:
Minute 1 – 10 FR KB Squats (12 kg KBs)
Minute 2 – 20 RKB (24 kg)
Solid start to the week!