A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
B.
Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar
A. Bryan – 125#, 155#, 180#, 205#, 215#; 195# x 10, 195# x 8. Christy – 70#, 85#, 100#, 110#, 120#; 105# x 10, 105# x 8.
B. Bryan – 18:30. Christy – (20 burpees vs. run, 75#) – 13:27
A. 175, 205, 245, 285, 300…. 255 x 8 (had to break second set)
B. modified to three rounds of:
800 m run
24 air squats
24 sit ups
15:00
A. BarbellWOD
B. 10.24 at 165#. Pfew! Lungs and legs on fire!
A.
155, 180, 205, 235, 250 then 220x8s
B.
17:47 legs turned to concrete on second round
C.
Leg raises and reverse snow angels
A. 95, 115, 135, 155, 165
145 x 8 reps
B. 115# FS off the floor TTB were unbroken for 2 rounds. Was two short on the last round.
12:38
Worked on dips and Ski Erg
A1. Back squat – 165×5, 195×5, 225×3, 255×2, 275×2 ; 235×10, 240×10 (getting stronger !!????)
A2. Did yesterday’s snatch lift – 85/95/100/105/110/110/115/120/125/125 – focus heavily on technique
B. If the glutes weren’t already firing…
Worked with 165# front squat off the floor;
11:00 all movements unbroken.
Won’t be walking right for a few days…
A) 120/130/150:175/185, then 160×8 on both.
B) 13:07 with 115# FSQ from floor. Willingness to suffer was in the low end today. Kudos to all who RXd. 🙂
A. Completed
B. Row/65#/K2E 11:20
Not too lazy to run, just snowy Colorado.
The amount that I am needing to scale makes me wonder if I should drop down to fitness WOD. Even though I don’t want to
A. 155/185/225/245/265 then 10×225, 8×235
B. 11:13 Scaled to 155#. Broke FS into 4/4/4 each round.
A. 225×5/ 275×5/ 315×3/ 345×2/ 365×2 – 315×8
B. 17:11 – had to row 500m instead of run.
A) 225, 265, 305, 315, 320 / 8 reps @ 260
B) 14:54 @ 135#
A. 125,145,165,180, 190 ( scale down to 190 – knee felt off on this one)
A2. @ 160# – 8 reps
B. 15:20
FS 135# from rack
set 1– 5/2/5
set 2/3– 3/3/3/3
did K2E so I wasn’t here all day.
A.) 185, 225, 275, 305, 315, 275, 275
B.) 13:59 RX from the ground
A. Up to 2 sets of 260×8. Ugh
B. 12:04 Rx… interesting WOD with what was clearly a slow strength movement in there. Did Front squats in sets of 3.3 rack 3.3. Saw stars on that last set!
C. Slow ride on the bike to recover.
A: Back Squat at (365# 1RM): 5×185, 5×225, 3×255, 2×295, 2×310;
A1: 8×275, 8×275
B: 12:15 as Rx but took the bar from a rack to save my wrist.
Another good workout but…
If anyone finds a pair of legs (with lungs attached) lying around, please return them too me!!!!
Ha, ditto here man!
A. 5×170, 5×205, 3×245, 2×280, 2×300 then 8×280 2 sets
B.@185, time:18:32 change t2b for ghd sit up
A. 5×135/5×155/3×185/2×215/2×245 then 8×205(2). Ouch.
B. @135. 11:38. Maybe could have gone with 155 or 165, but wanted to be able walk up stairs today. Props to those doing this Rx.
Time to move to a single-level house. 🙂
A. Backsquat (OT2M)
190 x 5, 230 x 5, 270 x 3, 315 x 2, 325 x 2
280 x 8, 280 x 8 (eesh)
B. As Rx: 12:26
… could tell this one was going to be rough so elected for a rack for the front squats.
So strong!
A: Done based off of 120kg 1RM
60/70/85/95/100 kg
2 sets of 10x95kg
No metcon today… 🙁
I like how you still get something in when you can. It’s really easy to use “busy” as an excuse but you don’t! You da’ bomb!
Haha! But sometimes it’s really tempting to use the “busy” excuse! ?