Workout of the Day
A.
Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)
B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees
Workout of the Day
A.
Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)
B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees
A. Bryan – 135#, 135#, 145#, 145#, 155#, 155#, 165#, 165#, 175#, 175#, 185# (fail), 185# (fail). Christy – 6 sets @ 75#, 6 sets @ 85#.
B. Bryan – 60#. Christy – 20#.
A. 95/135/135/155/165/175/185/195/205/215/225 (Failed)
B. 53#. Avg. 29seconds work (Did 2 rounds the 12th minute) 🙂
super fast, and super impressive Jared!!!!
A: 155# (160# 1rep)
B: 35-50sek @ DB 55#
Were there certain weights for KB? I’ve noticed movements without specifics and I have noticed people commenting “RX”
Worked up to 165#
35# KB 36-40 sec each round
Great work Dayna!
No, there were no specific weights prescribed. We just want each individual athlete to choose a weight that is challenging and appropriate for them.
I’m new to the programming. Could someone explain the rep scheme in the Fitness section? What does the “30X1” and “2111” mean?
Welcome Jennifer!! Great Question! That is referring to the tempo at which you are to perform your lifts… so for today’s lift (Squats) you are to slow the eccentric portion or negative portion of the movement to a three second tempo. Pause for 0 second at the bottom of the lift, “X” means explode out of the squat and the final 1 means you only hold at the top of the squat for 1 second before going down for your next one. We will use this format for most of our lifting so it’s great to get familiar with it!… Read more »
A. 135…190
B. 24kg. Each round ~37sec
Under 40 sec/rd is solid Anders!
oops…I messed up and did every 2 reps every 2 mins 🙁 65#, 85#, 95#, 105#, 115#, 125# (130# is my pr, but didn’t get there today)
B: 35# kettlebell longest round took 36sec, shortest round was 28 sec
Amber, you didn’t mess up, the lifting was meant to be 2 reps every 2 minutes for 12 minutes 🙂
Great work!!
RU sure 😉 lol…because I read it again and it says emom for 12 mins…i did every 2reps every 2 mins…i only did 6 sets. Arg…gym math! Regardless…I really liked the wod!
Don’t trip chocolate chip, you got some practice on your cleans regardless. Enjoy the process. We look forward to seeing your future posts =)
🙂 My sentiments exactly capn’!
Conditions: 92°, 74% humidity in New Orleans today
A. 135#/155#/165#/175#/185#x8 minutes
So hot/humid that the chalk on my hands turned into paste. Couldn’t grip the bar properly to move beyond 185#
B. 12 min AMRAP @ 24kg KBS: 9 rounds
Turned this into an AMRAP because I got lapped by the clock after minute 4
Hopefully this is just a function of the weather … been hitting the conditioning as hard as possible, but getting broken down quickly
The weather is going to take it’s tole for sure. Don’t worry too much about the score but rather that you gave it your very best effort! I hope you are drinking a lot of water! Great work today!
A. Worked up to 245
B. First 4 sets with 70# kb, last 8 with 53#…
Pretty tough day for both wods
A. Worked up to 275X2
B. Busted time on round 4, finished 12 rounds in 16 minutes using 70lb KB.
Way to fight through Todd!
Can anyone explain the difference between performance and fitness? Why choose one over the other? Should I stick to either one? Thank you.
Peter, Performance is going to incorporate higher skill and technique work. (for example- Olympic lifting, muscle ups, pistols, chest to bar pull ups…) This program is training your Central Nervous System a bit more than Fitness which will train you on more of a cellular level. Fitness will incorporate higher volume of reps with a bit less load on the bar. Fitness is a great option if you are just starting the program and want a great general fitness workout. Often times the workouts will be very similar and you are always welcome to bounce around from one to the… Read more »
Thanks so much Catherine, you’ve been such a great help. That totally makes sense to me. I love the nitty gritty details of cellular and CNS levels. I know the movements and lifts but it’s been a while since I’ve worked out and I have no one to critique and coach me along right now so I’ll definitely stick to Fitness for a couple of months and take from there. I’m excited to get training again. Thanks so much again.
You are very welcome Peter! I’m here to help 🙂
Worked up to a 110kg squat clean double . Then dropped back for the last few sets as one of the coaches was tweaking my technique
B . Ave 15-17 seconds rest . 24kg kettlebell .
Not sure what’s happened to my engine but it’s sure he’ll not firing on all cylinders like it was a few weeks back
Don’t worry too much about that. Might have just been an off day. Also, take into consideration the volume of yesterday and your nutrition/ sleeping habits lately. Make sure things are on point in both of those areas 🙂
A. 165, 175, 185X5, 175X3 Not sure what happened but the first clean was always good, second one was always sloppy, thus dropping down at the end. Must have been a bad day, I was pretty far off where I should have been… ~225
B. Done Rx with 70# kb. All about 38-40 seconds. That was a corker. Round 5 was a mental one to break through and finish the rest.
Take a look at the set up position on that second clean. If you did them touch and go, you might have been leaving your butt too high on the second rep each time. This is very common when cycling heavy cleans.
Should we be trying to do them TnG? I just dropped the bar after the first rep and took a couple seconds to set back up.
You can touch and go when the load is light to practice your barbell cycling, but dropping between reps is fine especially when the loads get heavy. Awesome job Josh and Jeremy!
A. 185-195-205-215X9. 215 got really tough by the end.
B. Done RX with 70# KB. All sets done in 30-32s. Tough WOD.
A. 185/205/230/245/260/275/285
B. 170/175/185/195/205/205
C. 185/185/185/195/195/195/195/205/205/205
D. Max- 315….3×3 at 235
Thats a ton of cleans! Nice work.
Why A-D Tyler?
Sorry I meant to post in competition section
Ah ok! 🙂
A. 165/175/180/185/190/195/200×2/205×2/210/215
B. 32kg KB. ~35sec per round.
Today was a burner. I just wanted to rest.
Great work Josh! Lucky after 12 rounds you did get to rest… 😉
Haha yeah. Ended up getting blisters on both pinky fingers from the KB.
A. 50,55,65,67.5.70,70 (PR!)
B. 24kg kettlebell. Messed up my hand again, gah
PR Stars!!! Nice work niqlas!
What’s going on with that hand Niqlas? I’m sorry to hear that it is injured!
A. 135…205#
B. 24 kg bell
Atta Boy Kyle!
A: 135/145/155×2/165×4/185×2/195×2/205(PR!)
B: 32kg / failed in round 11. Only had 7 secs after round 10 and just couldn’t get it going.
PR Stars for Anthony! Nice work bro!
Nice work on that PR Anthony!
A: 70kg
B: 24kg hard! About 40-45s each rounds
Nice work Jons!