A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every three minutes, for 12 minutes (4 sets):
Back Squat x 3 reps @ 80%
*Use discretion. If your body feels great then attack these squats. If you are still recovering from 17.5 then skip the squats and just do the conditioning.
B.
Complete as many rounds and reps as possible in 4 minutes of:
Hang Squat Clean x 4 reps
Burpees over the barbell x 6 reps
35-49: 165/115 lbs
50-54: 155/105 lbs
55-59: 135/95 lbs
60+:
115/75 lbs
Rest exactly 3 minutes, and then:
Complete as many rounds and reps as possible in 6 minutes of:
Overhead Squat x 6 reps
Muscle-Ups x 3 reps
(take the OHS weight from the floor)
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59:
115/75 lbs; Muscle-Ups x 2/1 rep
60+: 95/65 lbs; Muscle-Ups x 1/Ring-Dips x 3 reps
Rest exactly 3 minutes, and then:
For Max Calories:
8 Minutes of Rowing on Concept2 erg
B/S: 185,215,235,245
A). 225
B1). Rxd/ 4+4
2). Rxd/ 3+4
Had to skip the 8 min row ?
I did the same work out as Cheryl
6+6
4+1
126 Cals
And you beat me! Again!
Yep, I will mark this date on my calendar but it was April 1, so no one will believe me anyway
A1 – 155-175-205
A2- 185
B1- 2+3
B2- 1+1 (subbed 3 pullups+2 dips for MU but had to switch to hr push-ups…still fighting right rear shoulder issues)
B3- 115 cal
We are too Ladd!
A. 225, 265, 300, 285x3x4
B1. 6
B2. 5 not happy w fatigued mu’s
B3. 160cal, 2200m, 1:53
A1 – 185/5, 205/5, 225/3, 240/3, 255/1 x2
A2 – 225/3 x4
B1 – 3+6
B2 – 3+3 (Mostly single MU, need to work on stringing them when I get winded)
B3 – 125 cal
Thanks for the modifications Nichole!
B1. 4 min amrap:
6 deadlifts (225/185#)
6 burpees over barbell
6+2 reps
Rest 3mins
B2. 6 min amrap:
15 cals Assault Bike
3 muscle ups
3+6 cals
Rest 3 mins
B3. 8 min max Cal row: 111 cals
Had a very difficult time breathing today! ?? We have had some heavy vog lately?!?!
A.1 185/5, 218/3, 261/1
A.2 232/3 x4
B.1 1 round @ 135 & stopped, left shoulder still hurts from 17.5
8min max cals: 143 cals, didn’t go hard but tried to stay consistent with rhythm
What is going on with the left shoulder?
Good question. It used to hurt all of the time, but I found that extra/more stretching fixed it. Then I did 17.5 & it has yet to feel better (over use, weak muscle injury?). I am going to continue with stretching & see what happens.
A1. 180 – 200 – 220
A2. 210lb
B1. 4 rounds 135lb
B2. 5 rounds
Row 147 cal
Our box is closed Fri – Sun for repairs, so we’re doing park WODs. Today we did: 15 minute amrap of: Partner carries 200m 10 ttb 20 dips Then we did: 10 min EMOM shuttle runs :45 burpees :45 Had loads of fun playing outside with my friends. Partnered with my husband so was carrying 200lbs for the partner carries! Outdoor bars were VERY slippery so ttb were mostly strict. LOL. Tomorrow should be more of the same. Enjoying some deloaded days until Monday, when I start back in earnest. I have to say, I am not always great about… Read more »
A. 57-65-73kg, the 4×3@65kg
B. 3+4
C. 2+8 only used 86, still having trouble getting shoulder into a good position on OHS since I tweaked it, playing it safe
D. 121
Can you video yourself in an OHS – I want to see where you have the bar placed
A. All set on the low % side. 85% felt like a 1RM, so dropped to 75% for last 4 sets.
B. 3+2 at 135#; 4 at 95#; 107 Cals
Mobility + Activation = Done!
B.1 = 4 Rounds RX
B.2 = 4 Rounds RX
B.3 = 141 Calories
Figured out that I did the wrong programming yesterday OOPS!!!
A- 205/ 245/ 265 then 4X3 @ 245
B- 3 full rounds, didnt do the 2nd AMRAP (sore shoulder) 118 Cals I suck at all things Cardio. Trying to get better, which is why I am here….
So I figured out yesterday that I did the regular competitors programming instead of the Masters… OOPS
A- 205/ 245/ 265 then 4X3 @245
B- 3 full rounds (I suck at all things cardio)
B1. 3rds
B2. 3 rounds, finally strung all three together for every round
C. 108
Very low energy today.
Hope you enjoy your Sunday and get some good rest!
A. 280/320/340 then 4×3 at 320
B1. 5+4
B2. 4 rnds
C. 153 cals
A. 205/235/265; 240 on emom
B1. 3+3
B2. 3+6
B3. 149 cal
A. 225/255/295, then 4x3x265
B. 4+4 (155), 4+7 (115), 133 cals
Have a great weekend!
A. 225/265/295. 268x3x4
B1. 3rds + 7@ 155
B2. 4rds even @135 bar mu
Ran out of time will row later or tomorrow
A1) 210, 240, 270
A2) 240
B1) 6 rnds + 3 HSC
B2) 3 rnds @ 2 Mus (still struggle with kipping, I can do strict Mus much faster!)
B3) 121