A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps
*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps
*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders
A. Bryan – 190# x 6 reps. 205# x 1.
B. Bryan – 4 rounds + 37 reps.
A. 110KG – 4 sets. 100KG x8 (legs were shot) haven’t maxed a squat in a long time so not sure what to base off… I estimated, probably too heavy in hindsight
B. 5 rounds 17 reps
A. 250/255/260/270, 265 x 5
B. 5 rds even. Legs got real tired real quick.
A. 255, 255, 275, 285
275×8
B. 5 rounds with 13lb kbs
C. As, Ys, Ts
35ft hand stand walking x 2 unbroken
D. Swim!
Jealous of that handstand walk!
I’ll give you some of my hand stand walking if you give me some of your running ability
DEAL
A. Back Squat
4 X 6: 265, 275, 275, 275
Max reps @ 285 x 7
Squats felt great today. Felt strong for all sets. Was a little worried because it feels like I haven’t squated in a while and I missed the last front squat WO. So rest does help!
B. Rx
7 rds + 10 lunges
This was a bed time snack. Didn’t get to hit it till after 9:00 but glad I did. Those lunges were a burner!!
Holy frijoles! I don’t know how some of you did that with weighted lunges. I looked like I was drunk on the last two rounds of them.
From a 1RM of 250
A1: 185/185/195/205 all x 6
A2: 205 x 9
B: 45 SUs
6 rounds + 1 burpee.
Like usual, short on time. Was going to do yesterday’s, but someone was using the kbs.
A. 155, 165, 165, 170, 170, 170 x 7 reps.
B. 6 + 1 burpee. Lunges not weighted.
Wow, Janelle! Nice squats!
Way to get it in any way! Nice job!
Monday:
A1. 50, 55, 60, 65(F), 60 lbs
A2. 16/15 @ 65 lbs
B. Helen: 13:02
Run RX
KB swings @ 25lbs
Banded pull ups
Pull ups were UB until last round..really excited about my progress with those!! I would have done the KBS RX but my gym only had a 25lb one available at the time. Bummer.
Congratulations on the pull ups!!
Great progress on the pull-ups! Strong pressing too!
A1. Back squats: 205×6, 225×6, 235×6, 255×6
Max reps 225 9
A2. Barbell hip thrusts 3 sets 205×8
B. 6 rounds 33 reps
C. Foam rolling and extra stretching #dontskiplegdaybruh
Nice numbers Mike!! Good job
Thanks Joey!
A. Back squat 4×6 275,275,285,285, then 7×275
B. 8 rounds even RX, everything unbroken.
Really strong day!
Great day all around man! Nice!
BOSS!
Mobility Mobility Mobility along with banded ankle stretch, hip flexors, dead bugs, clam shells, fire hydrants, lateral walks, and monster walks A. Back Squat warm up E2MOM x 6 @ BB, 85#, 105 135, 145, 155, 165×4 (felt a pull in my right glute and dropped the bar) Max reps @ 150# x 8 B. AMRAP 12 Min – 3R + 15 DU 10 Burpees 20 meters walking lunges @ 35#dbs (4 – 18′ passes in the garage, about 24-26 steps) 30 DU ***my focus on the lunges was to keep the core tight as to NOT over flex the… Read more »
Great stuff! I hope legs work in the morning!
That’s a ton of work! I hope the glutes are ok. Great job!
Once again you crushed it Candy! Awesome job!
A. 4 sets @ 265×6,1 set @ 285×6 (felt strong!)
B. Did fitness since I don’t have my Rope:
12min AMRAP- 20cal AB, 20m lunges
-6 Rds Rx (had to really press to get that 6th in)
C. 1x 50ft, 1x35ft HS walk
D. Shoulder prehab with bands
Nice work man
Solid day buddy!
A. 275/280/285/290
Dropped back down to 225 to end with 10 didn’t have another heavy set in me today
B. 6+6
Good job. Here is a nice crisp high five for you. ✋
✋? Right back at ya sir!
A. Subbed BSS with right knee acting up. Worked up to 53lb kbs x6 @30×1
B. Rx’d 6+8. UB except DU’s on 5 round. Tripped up after 6. Other than that all was smooth.
That’s so funny because I tripped for the first and only time on round 5 at rep 5. ? great job!!!
A. 4×6 at 120kg/265lbs This is a good weight for me but I started to feel lightheaded at the last reps, I blame a short night and a long day at the office. So I opted for deloading for the max rep set today. 90kg/200lbs x15 B. As RX: 5rounds + 17 I’ve got a bit of a shin splint going on so that bothered me while doing DU’s which were anything but smooth while I’m usually very comfertable with them. I wanted to get those 6rounds! Oh well, can’t win em all, today was not the best day. But… Read more »
Some days you set PRs & others you don’t. I k ew when I woke up this morning with my legs being tight from yesterday that today was gonna get dicey. I was completely right.
A) 295/300/300/300/295×8 (bailed on 9)
B) did Fitness
5+3 cals
Found my weakness on the assult bike. Time to get better
You did the work. That is what counts.
Getting better each day. Did RFE squats because I am still working on getting through full range of motion and RFE is easier on the leg right now. Kept it light
A. 95 x 6 each leg
B. Did fitness today, 5 + 20
Each day I get a little more mobility. Hopefully will be able to get to explosion work and full mobility by May.
Great stuff Michael, sounds like you’re coming back sensibly!
Thanks Jams, I have to, can’t afford to re-injure myself right now.
Awesome to see you are recovering michael
Thanks Jorge, i appreciate it. Going to get some acupuncture done on the calf on Friday as well.
It’s a slow and steady race
I agree, need to remember that. The leg is sore today from the squats, I am debating on doing the afternoon conditioning on the assault bike.
A) Build to a heavy squat snatch. In kgs: 40, 45, 50, 55, 60, 65 (failed), 65, 67.5(failed) 67.5 is my current PR so I’m glad to have gotten close to it, I’m still limited by my snatching technique which is a work in progress. I aim to reach 70 kgs in the next couple of months which I feel is right around the corner for me. B) AMRAP 9′, adding 1 rep after each round 1 Jumping Ring Muscle Up with low catch / Parallel Bar Dips 1 Squat Snatch 50 kgs Got 4 dips into the 6th round… Read more »
Nice one Jorge! So much improvement on the DU, that’s awesome
thanks joey, they are still not where I want them to be, but it’s a progress https://www.instagram.com/p/BhroNf7hoBW/?taken-by=jorgehacecrossfit
These look great and way more stable than the last video you shared! Great progress man
Nice work on all 3 parts Jorge! The snatch video on insta…looks like you have the pull power for 70+kg, just looks like the catch position was a little too far forward and a bit more speed under the bar needed!
thanks james; i agree, i think that at the moment, my limiting factor in the snatch is proper technique, I need to dedicate time to refine it
Missed three sessions last week with a cold. Today was rough.
Halt clean: 5×2 @ 225lbs
Back squat 2×8 @ 255
Push Jerk 3×2 @ 225
Modified yesterday’s WOD:
3 rds
30 burpees
21 KBS 60lbs
12 pull-ups
12:43
You modified yesterday’s to include burpees!?!?! Are you sure you’re feeling better 😉
No kidding on the burpees. I’d take running any day.
A: 225/235/240/250/240(x10), based off 300. Depth questionable on final set.
B: 5 rounds + 10 burpees + 15m unweighted lunges (subbed single unders to maintain intensity)
Whew! Didn’t get much sleep last night so this was particularly fun. Still, I had a blast and my legs almost gave out on final lunges. 🙂
Careful walking today!
No joke! I’m about to enlist the Marc Pro for help on that front.