A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders
Compare results to May 11, 2018.
Rest until relatively recovered, and then…
B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
A. 2:41 Rx
B. Completed
(225# BB) (Yellow KB)
A. 4:34 – RX. probably could have shaved a few more seconds off if I hadn’t done DU yesterday, Sunday and a max UB set on Sat. A little fatigued and tripped a lot more then normal. (Also peed, but you didn’t need to hear that. ?).
9/6 every round.
Last time was 5:19
B. SLDL – 55, 65, 65 – I had big plans to go a lot heavier, but my lower back sent u a shriek, so I kept it light.
Glute bridge. – 135, 155, 155
Planks ✅
Oh, based on the laugh I got from reading this, I think you did need to share that. The question is – did you stop the clock? If not you may have also gotten a new best time for going tinkle. That was fast.
Oh it’s worse then you think! I tinkled in my pants whilst doing DU. I usually don’t have an issue but everyone in awhile I pay the price for having 3 babies.
?
A: scaled to 205 and 100 SUs
11:20. I don’t remember doing this before. That was good for me considering the last time I did max reps at 205 I got 12.
9/6, 6/5/4, 5/5/5. I also did 100 SU unbroken for the first time.
B: Done with 95lb barbell. Grip was what got me at that tempo.
Of course none of that matters now that we have one of these.
Congrats on the UB SU Ryan! Awesome kb!! Where did you get that?
Thanks, Joey. My nephew found it used on the online garage gym group that he is a part of.
Anyone else still experiencing difficulties with Disqus comments reloading constantly while viewing the page? I am (iPhone user). Also, I’m getting comment notifications hours or days later.
Yeah every time I open it up it reloads and often while I’m scrolling down to read comments.
The comments are extremely problematic. I use Chrome for the site, and it’s constantly reloading. If I scroll really slowly and don’t make any sudden movements, I can sometimes make it through the comments.
Ha yes, me too with the super slow scrolling!
Same here with the scrolling and late emails. Getting on my nerves to be honest
I think it’s something to do with how the site is setup. I don’t remember the pictures and links always being on the page. I have no problems when I use my ipad in landscape but when I turn it portrait, like my iPhone, it lags out and refreshes constantly.
Yes, sir. Same on all counts.
A. RX: 3:50. 10 second improvement
B. Done with 135 and 185 barbell. Added some weighted back extensions at the end
A) 5:43 rx weight but had to do 100 su. Doubles aren’t game ready yet. Dead lifts were 5/5/5 until the last set 8/5/2. Didn’t have enough in the tank for 7
B) the empty barbell was a unique challenge. I had never done weighted flute bridges before did those at 135.
A. Not able to jump rope near barbells. Commercial gym problems. So I subbed with 50 body weight squat jumps and my quads are fried.
Time was 10:03
B. 70pd kettlebell
A. As RX 4:48
More trips on the DU’s than I’m used to. Deadlifts went UB 8/7 3/3/3/3/3
Damn that last round haha.
B. Single Leg DL’s @ 55#
Barbell Glute Bridges @ 135#
Side Planks done
First time doing this one as well.
A: 2:57 RX.
Libby said in her post that it shouldn’t be a workout that can be done unbroken. Should I have upped the weight?
B: All Barbell Work @135
Awesome
A. RX – 4:13 (May – 5:06) 15 DL @ 155# DOG (9/6, 9/6, 6/5/4) 50 DU (UB, UB, 47/3) ***It was really tempting to just keep going after the first 9 DL in round 1, but I think by sticking to the plan of 9/6 I was able to drop the bar and pick it right back up to do the next 6 which helped maintain my breathing and focus. The 3rd round of DU the rope just stopped swinging after rep 47…but thankfully only had 3 reps to go. Transitions were fast…just a couple deep breaths to get… Read more »
Boom! Killed it
Great job candy.
Solid – crushed it.
A. Rx. 5:44 – 2 seconds slower than last time 🙁 Lots of trips this time too…high-rep deads and DUs aren’t my thing evidently
B1. with 70lb DB 8 reps
B2. with 225 8 reps
B3. :45 each side/round
C. tried some archer pullup work but grip wasn’t there
D. 40 HSPUs (20 wall facing, 20 back to wall)
You’ll get it next time no doubt. Nice work on D keeping the work up towards your goal
Anika
A. 4:23 – 2 seconds slower than last time 🙂
B. Done with 135#
Nice work Anika!
A.) 155 lbs. 6:09. Dus unbroken except for 1st set
B.) glute bridges at 135. Sldl done with a single 24kg bell.
A. As Rx: 3:45
B1. Posted SLDL 4011 w/ 1.5p KBs: 8 reps/side/round
B2. Walking Sled Drag: 50′ w/ 450# + Sled
B3. Side Plank: 45 second/side/round
Beast mode
Great time on A.
A. 3:42 Rx, 0:58/~1:15/~1:29
DU UB
DL were UB, 10/5, 6/5/4 I was surprised I had to put it down 3 times I just could not breath
B. Used a barbell for DL
First time on both liked them but I need a few more times to get used to them
Great job on A, you really smashed it
Made up for all yesterday’s body weight!
I thought Chris m. had a great time…nice job!
A. 4:24 Rx, about 37s faster than last time, but my DLs still fell apart in final rd. Not sure what’s gone wrong but my DLs suck this year, and it used to be a strength.
B. Done w/ 135# BB. I need a pad or something to go heavier on glute bridges. It felt like I was pinching a nerve or vein?
C. X-over Symmetry
Yeah the pad makes an immense difference!
Seconded!
The DLs were surprisingly hard, wasn’t just you
I ALWAYS use a pad between the bar and my hips! Sometimes I double it up if it’s heavier. I also use a pad behind my back, because I don’t like rubbing skin off my back.
Good morning, everybody…
A. 4:48 RX; goal was sub 4, but blew up early. went UB on both in rnd 1 and could tell my posterior chain was gone. held on from there. should have broken into 8/7 or even 5’s.
B. 50/8; 225/8; :45 each side; the SDLs were not easy after A. the glute bridges didn’t make things any better either, but glad these were mixed in. this is the heaviest I have ever done (previous mark was 135#).
I think I had the same issue with rd 1.. did it in 57s and then my deadlifts were dead ?. Great 1st attempt, i think this one is more about the approach than anything else. You’ll get sub 4 next time no doubt!
Without a doubt, my approach was wrong.
Still a great time Chris! You’ll definitely meet your expectations next time around. Hope the finger isn’t in too bad shape
5:45 @ 225# w/ 100 SUs. 10/5, 9/6, 4/6/5
SLDLs @ 53# KBs
Bridges @ 205#
Planks ??
Fast time with SUs, I’m sure those feel like they take forever!
Agreed!! That’s a great time
A. 7:32 at 205lb.
DL went 10,5 / 8,7 / 8,7
DU went 20, 20, 10 for each.
B. SLDL using barbell 105. 6 each leg
Struggled with the glute bridges and slipping on sweaty bench..
Got a few in at 135.
Planks as Rx.
A. 4:19 Rx (all UB, 2 DU misses second set had trouble getting started).
May: 4:25
Gave eveything I had to beat my last score. Was dead 3 reps into the last set but somehow held on. Didn’t have 1 rep left in me after 15 tho, almost collapsed
B. Bb bridges @20X1 8x 185-205-215#
SLDL 8x 32kg per leg @4011
Planks as rx
(Accidentally did bb bridges first)
Off to massage therapy, great timing
Have a great day peoples
Solid session today. Impressive A time man. Way to go at it!
Thanks! I was determined to do better than last time so just went all out… and almost went lights out lol. Nice work today, I like how you broke up the reps
Big boy strength on those DLs! Nice job Joey!
I hung on to that bar like my life depended on it hah! Congrats on the huge improvement today that’s awesome! How did the DUs go?
DUs were not bad, only a few trips today.
Getting heavy on the glute bridges. Enjoy the recovery!!
Yeah, seriously! I always feel like I’m maxing out or very close to on the bb bridges weight but I load it up anyways and it still works. I stil think I’m close to hitting a wall tho heheh
Congrats on the PR! Can not believe you went UB on the DL! I thought we were supposed to do the SLDL with the BB?
had the second bb set up for a friend doing the glute bridges with a lower weight and another friend doing yesterday’s wod simultaneously so I kept it simple and just grabbed a kb. Next time I pinky promise