Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
B.
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
A. 5×175, 5×205, 3×235, 2×260, 2×285(F1), 1×300
1×305(fail), finished w/ 2 sets 1×295
Disappointed, well off 325 PR and 315 1RM I’ve been basing % work off. Not sure if I was just off today, missed some reps through the cycle.
B. 8:49 Rx
Was running on fumes last set of TTB, but got through with minimal rest
Finished the WOD at 9:52! Use #16 MB
Was so out of breath! lol
Finished the wod at 15:21 !
definitely need to get my toes to bar better and i had to split my wall balls towards the end.
Good thing toes-to-bar is our skills & drills for the month! Have you been following our blog?
XOS Activation
A.) 165, 195, 225, 255, 275, 285, 315, 325
B.) 25lb/10ft. 13:30. The round of 20 T2B I had to scale to 12T2B & 8 V-Ups. Did the whole round of 15 as V-ups. Last time I did high rep T2B I was an idiot and rhabdo’d myself so I figured I’d be smart this time.
XOS Iron Scap
OMG! Someone who actually learned from a mistake! Glad to hear you played it smart. How long ago was the “incident”? It can take 6 moths to a year to fully recover from that.
It was last year during 14.4 when I was attending an affiliate. I knew what I’d done on my drive home so I started drinking water and got in to see the doc to get blood work and an UA that afternoon. My CK levels were 10-15k at the time of the test, I don’t know what level it reached. Those numbers are much smaller than I’ve heard, but I definitely did damage. It was close to 3 months before I felt like I could adequately brace for heavy barbell movements. I definitely learned my lesson.
a. back squat
set 1 : 125
set 2 : 150
set 3 : 170
set 4 : 190
set 5 : 205
set 6 : 215 (fail)
did sprints Saturday, legs were gone
Legs! Nice work, Paige! What’s your current PR for the back squat?
last week I actually hit a PR of 210 for one, but it was really easy – needless to say I was a little disappointed when I couldn’t get 215. I thought I would have gotten at least 220
A. Off of 375. Got everything fine and tried pr at 385. Missed. Squats had felt really good and was excited to try for the 1rm but just didn’t happen.
B. 11:26 rx
Body fried from comp on Saturday. Next time!
Next time for sure!
MAT:
A. BACK SQUAT 318 (working on IT band tightness)
B. 10’27” RX
DIEGO:
A. BACK SQUAT 240
B. 12’55” 12# WB
Oh, the IT bands. What are you doing to relieve their tightness?
foam rolling, voodoo floss, warming up and down properly. But going to see a chiropractor. Any suggestions? it bothers me during any type of squatting
Foam roll and stretching. Any suggestions?
Recovering from being sick all last week, so backed it off today.
A. 185, 205, 225, 245, 265
B. Rx but untimed. Just wanted to move while letting my body recover.
Good call, Nick. Feeling better?
Hadn’t seen that. That was a very helpful read, thank you!
A. 5×155, 5×180, 3x 210, 2×240, 2×250, 1×265
1x 290, 1×290 (PR)
B. 13:53- 20lb wall balls, 5 T2B, 20 modified, 3 T2B, 17 modified, 1 T2B, 14 modified (just got my first T2B on Friday and I can see improvement but had to modify today)
Woo hoo! Great job, Brian! Keep up with our blog this month for skills & drills for toes-to-bar.
Warmup XOS (activation) and SS Hip Circle monster walks and banded good-mornings DU practice Practice sets of bear hug sandbag squats A: Subbed Bearhug sandbag squats (starting with bag on the floor)… 1×5 @ 102 1×5 @ 140 1×3 @ 165 1×2 @ 170 1×2 @ 195 1×1 @ 205 __ 2×1 @ 227 (huge PR…I’ve never lifted more than 150 in a bearhug squat…Started with a guesstimated 1RM of 185, but adding sand got tricky on the fly and I added more weight than I thought. I just went with it and it paid off! I have no idea… Read more »
Great job, Mike! The neck is better? And a pre-natal visit?!
Thx! The neck feels great. I’m watching my low back but seems like the connective tissue has recovered.
And, yes, we are expecting! Due Aug 1. We find out if it’s a boy or a girl in a month!
175, 210, 245, 275, 295, 310, 330 (PR), 335 (f)
14:28rx
P to the R! All right, Noah!
A. Did Fridays backsquat yesterday so I didin’t think I was up for a max effort today.
B. 10:18 Good: All WB unbroken Bad: T2B need work… Last round ended with lots of singles…
Nice job, Jeremy!
A. 145-5x/175-5x/195-3x/225-2x/245-2x/255-1x
275-1x/275-1x
Back Squat PR confirmed in 275 lbs.
B. 10’40” Rx’D. NICE WOD!!!
Yes! Great job, Juan!
A. 5 @ 255, 5 @ 300, 3 @ 345, 2 @ 395, 2 @ 415, 1 @ 425, 2 x 1 @ 445
B. Hurt my wrist last week doing snatch, but thought I’d try it anyway. Got through 1st 50 wall balls and 10 T2B, but had to call it after that.
Did some DU work, an exercise in frustration…
Take care of your wrist Scott! Remember, we want you training and progressing for the long term, and sometimes that means working around nagging things so that they don’t get worse.
A. 115/135/155/175/185/205 – 225/225
B. 12:23 modified (T2B is improving but not quite there yet)
How are you modifying the toes-to-bar? Did you notice all of our skills & drills for them on the blog so far this month? More to come! I think getting the rhythm is the most important so keep hammering the movement and finding your kip even if your toes aren’t quite touching yet. Start with the chair swings then progress to knees-to-elbows then on to toes-to-bar once you can consistently connect the K2E.
My kip rhythm is primarily what is holding me back – I’m modifying with knee to elbow, just need to keep my rhythm consistent. I did notice your skills and drills in your blog – incorporating them into my warm ups – appreciate you guys going into such great detail with it.
A. Wendler back squat – ended with 9 reps of 210.
B – 15:16 RX! Crazy pumped I didn’t modify at all.
Great job Anthony!
44m 6′ 160
A.
1. 145/ 170/ 200/ 225/ 240/ 250
2. 260(1rm) 270 failed
B. 12:39 rx’d
Nice, Mark! I see a PR in your near future. 🙂
Lets hope so, the weight felt HEAVY today for some reason.
A. Wendler
B. 13:35 Rx – what a workout for a Monday morning!
Yesssssssss!
A. 135×5, 155×5, 185×3, 205×3, 225×2, 245×1, 255×1, 255×1
B. 14:23. 20lb wall balls. 10 T2B, 15 modified, 10 T2B 10 moduf5, 7 T2B 8 modified.
Set new 1RM on squats today.
Congrats on the back squat PR! That’s awesome Brian!
Hej Mads!
Didn’t we just squat heavy on Friday?!
Yes we did. Isn’t it just great 🙂
Like.