A.
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
B.
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run
A. Bryan – 40# x 2. Pull-ups – 13, 12, 11, 10. Lunges – 45# plate.
B. Bryan – barbell rows (135#) vs. renegade rows. 4:00.
A. See image.
B. Messed up the timer but was between 6:00 and 6:30
A: WPU 2 reps 45# / 2 reps 55# / 1 reps 65# / 1 reps 70#
SPU 10 reps / 10 / 10 / 10
20 reps WL w OHP 25#
B: 4:00 – RR 2x DB 25# / KB 30#
Question (sorry if obvious, I’m new): When KB swings are programmed, we assume American, is this correct (I know programs can vary on default)?
A: used 20#kb 2 each set.
7-9 Unweighted just went for unbroken
25# for oh walking lunges
B: 25# db’s for renegade rows. (I did row right arm, pushup, row left, pushups as one rep…hopefully that was as rx’d)
50# for kbs.
Then rowed for both row and run today.
6:04
Also rowed 5000m prior to wod as warmup.
A. Done
B. 55# DB RR-70# KB 4:51
A) Did two weighted every round except last one w/10# dumbbell between legs. Not heavy, but stayed consistent. On pull-ups, between 5-7 ea round. All supinated grip. Lunges all RX.
B) 4:20. RR w/ 25# Dumbbells. UB on 35# swings.
A. Rnd 1: 50#x2, 13 pull-up, Rx lunge
Rnd 2: 70#x2, 12 pull-up, Rx lunge
Rnd 3: 60#x2, 12 pull-up, Rx lunge
Rnd 3: 60#x2, 11 pull-up, Rx lunge
B. 4:51. 40# KB RR. 55# KB swing. Run on treadmill
1A. 35# 2,2,2,1
2A. 10,11, 11, 10
3A. Rx’d
B. 35# rr, 32kg kb, 600m; 6:48
Question, should we do B right after A or take a quick break?
A1.3×53#/2×63/2×63/2×63
A2 strict pu 15/13/12/11 all overhand
A3. 45# done
B. Rx 35#dbs rows 32kg kbs….went unbroken but row was a bit slow and run was sloth like been having shin pain
A1. 2x24kg/1×24/1×24/1x20kg…had to drop weight for the last set.
A2. Strict pu:10/10/11/10…fast doubles switching pronated and supinated.
A3. 45# plate, done
B. As Rx, 30# db’s, 32kg kbs…4:48 Couldn’t stay unbroken on the kbs, otherwise felt good about the effort today.
A. Sub’d CTB for weighted pull-ups. Sub’d 45# bar for walking lunge overhead
B. 6:40.
20# RR’s.
14# Med Ball Cleans
5 75# Power Cleans
10 75# DL’s
5 PC
5 DL
5 PC