Dynamic Mobility and Activation
Every 90 seconds, for 15 minutes, complete:
Interval 1 – Band Assisted Tricep Stretch x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – T-Spine Pulses x 45 seconds
A.
Every minute, on the minute, for 6 minutes:
Drop to Split x 1 rep
and then . . .
Every minute, on the minute, for 15 minutes, complete:
Jerk @ 75-80%
Work mechanics and footwork, being consistent with each set.
B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
C.
For time:
12 Deadlifts
40 Wall Ball Shots
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots
40-44: 315/225 lbs; 20 lbs to a 10′ target; 14 lbs to a 9′ target
45-49: 305/205 lbs; 20 lbs to a 10′ target; 14 lbs to a 9′ target
50-54: 275/185 lbs; 20 lbs to a 10′ target; 14 lbs to a 9′ target
55+: 225/155 lbs; 20 lbs to 9″ target/10 lbs to 9″ target
Mobility: Complete
A. Drop to split: 185#
A2: Jerk – all sets at 230#
B. Had to lighten this up due to the lower back injury. Based percentages off of 315# not 405#
255#x5, 270#x3, 285#x1, 270#x5, 285#x3, 300#x1 (Back help up!)
C. Completed – Not for time. Really needed to focus on quality of movement to avoid re-injury. Also made an attempt to avoid postures of defeat and kept my shins to the bar. (I read a good book lately)
DMA: Done
A. Jerk drills done then EMOM 15 @155#-175#
B. 270/285/300/285/300/315
C. 7:37 (50-54 y.o.)
Mobility done
A: with empty bar
A: 215×8 225×7
B: Legs were not having it today
C: 8:44 RX just played out the reps how they felt and tried not to game it.
Did ROM wod at home for recovery
Looking forward to Recovery/Rest day
A. Up to 225 (100 kg)
B. 130/140/145/140/145/150kg (335)
C. 10:41 with 305 (135kg)
I was completely dead after this workout…
Solid squat!
Thank you!!
A. Jerks: 135/145(11)/150(3)
B. Squats: 175/190/200/190/200/210#
C. 7:18; I did the same weight as I did a year ago (195# / 78% of my max) and improved over 2 minutes (got 9:23 last year). Yay 🙂
Nice job Teesh!
Thanks Cheryl! You were super fast today!! Good job ?
ThatÊ»s a huge PR! And thank you Teesh…Felt super easy for some reason today! 🙂
Sweet! Congrats on PR!
Thanks Holly. You and I could’ve shared a squat bar together today ?
Amazing Leticia!!!!
Mobility & Stretching A Split drops done A1 Jerks @ 145 Not my best day, several misses and Fumbles B Back Squats 1- 5@ 265 2- 3@ 280 3- 1@ 295 4- 5@ 280 Didn’t finish set 5,6 as I got distracted and answered my phone! Caught up to the group to do “C” C Finished 28 seconds behind Al Police! That sounds better than 9:51 However did the work next to Cheryl Brost and had her lap me! I’m going with the formula Sam Briggs posted, if I get a 30 second credit for every year I’m older than… Read more »
Lol
Nice job Ed and you were shooting to the 10′ target too!
I hope my formula is correct, you may have still beat my time even after the 30 second credits!
Always a fun day with our group!
Drop to split 95,135,145,155,165,165
Jerks done @165,185,185,185,185,195, 195,195,195,195,195,195,195,195,195
Back squat tomorrow
Good night
Mob Done
A1 @135
A2 @210 x 15
B 295/315/335/315/335/355
C 7:16
Great work Art!
M&A done
A. Drop2split-95,115,135,155,175,185-Jerk-3@185,3@190,3@195,6@200
B. 5@280,3@300,1@315,5@300,3@315,1@330-These did not feel good
C. 10:11
Rest up today!
A) 3 sets at 135/ 12 sets at 140. Felt good.
B) 175/190/200/190/200/210
C) skip ran out of time
* Did 5 sets of: on the min 12 burpees+max cals, rest 3 mins then repeat for 5 sets.
A. #185
B. Worked up to #315, 15 lb PR
C. 9:10 rx.
Hi Nichole! Good to be back!
Welcome Back buddy!
Welcome Back Buddy!
Happy to see you back Mike!!
And congrats on your 15 lb PR!
A. 215 across
B. Finished 1×335
C. 9:23 my wall balls are better than 1 year ago
Your wall balls are balls to the wall!!
Those wall balls are getting better and better ! ??
Fantastic Al! And great work with your squat!
Mob- lots of shoulder mobility
A1. 85-95-105-125#
A2. 165# all sets (shoulder slow to fire so kept it on lighter side)
B. Box squats: 205-220-235-220-235-250#
C. 5:20 Rx Fun WOD!
Was able to keep unbroken on first and last rounds, went (5/4, 18/12, 3/3, 11/9) on middle rounds.
Great work Cheryl!
Thanks Kincaid! Another fun day with our group!!! Good work! ??
Always fun with our crew! Hopefully Jeanie comes more often. 😉
Where is your crew exactly. Im coming over. After ive been to SD in august
Waimea “CF Allstar” a couple days and Kona ” CF Pohaku” a couple days. Where are you staying? We have a lunch time crew that’s a lot of fun.
Right now im in new zealand. Haha thinking hawaii may be next holiday after san diego in august.
Bravo Lady!
Thanks Tracy! Nice job moving that dead weight! Big improvement over this past year!!!
Smoked C. That’s the time I wanted!!! Awesome job
Nice work today Pete! I thought with the nine ft target it could potentially be a good WOD for me …Something I generally don’t get to say when it involves wall balls!
Cheryl,
You were so fast! I was finishing my set of 40 WBs and you came in starting your set of 30! Thanks for the push today!
Nice job Ed!
Speedy!!!
Thanks Karen!
5:20, r u sure haha. Thats super fast
Yeah, she’s pretty amazing. We’re all slowly doing singles on the DL and she is repping them out like it’s nothing.
Great work across the board. Esp on C! Cold blooded!
Thanks Scott! Love seeing your posts…super strong!!! ??
BLAZING FAST CHERYL!!!
Thanks Nichole!
A. 175 across
B. Skipped
C. 7:06 @295 vs. 8:34 last year at the same weight
Great work Perry!
Thanks Al, you too!
Awesome Perry!
Thanks Scott! Nice work with the 30# rock!
Awesome Perry – great improvement!
Thanks Nichole!
Mobility done.
A. 165- 195
B. 275, 295, 315, 295, 315, 335
C. 8:29 RX
Good one today! Have a nice rest day everyone.
Great work Kincaid!!
Thank you Nichole!
Nice work today!
Mahalo Cheryl!
A. Drop splits @ 115#.
A2. Jerks @ 115#, 120# for 15 EMOM.
B. Back squats- 135, 145, 155, 145, 155, 160
C. Used 205# for DL- knee was feeling a little sore – 7:35.
* extra conditioning: 10 rds, 200 m row. 1:1 ratio. My rowing needs special attention so I figured this would be good. I am still so out of breath here at altitude. I felt like a million bucks back in the U.S.!!
A1. Barbell only
A2. Taking it easy with heavy weights on shoulder. Did 5ea side 1.5 pood Kbell Snatches emom for 15min. Was nice and taxing but didnt make the shoulder act up.
B. Back Squat 5×5 at 280
C. 315 as RXed 7:49
Blazing fast Andy!
you only lapped me twice
Nice job Andy! It must have been the god awful song you sent us this morning!
A. 6×135
A2. 15×210
B. 305, 325, 340, 325, 340, 360
C. I accidentally went 315 but purposely used 30# wally. 8:39
Nice work Scott!
You’re an animal Scott!
A. Drop to split 115# then 5 @ 115 5@ 120 5@125
B. 165/175/185/175/185/195 This was mentally tough for me.
C. Oh Dear Lord! 225 was HEAVY! but I did it- 10:20 really slow I know… but I was happy to RX. A year ago I couldn’t even lift 225 LOL
ROM WOD and Shoulder PT
Fantastic Tracy!!!!!!!
That’s amazing Tracy! Congrats!
Nice work tracey. Im looking forward to doing this to oro, but i will have to drop the weight quite a bit. Struglle city for deads at mo
Nice job Tracey!! I also felt the struggle on squats today.. Whew.
A) Drop to Split up to 113# then 4×93#/11x 98# stayed in the 75-80% zone
B) Struggle with my BS today…felt heavy as hell! Had an adjustment yesterday so maybe that has something to do with it.
C) @185# (8:34) Last year I did this with 165# (8:44) 185# is 84% of my current 1RM…challenging