A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar
Dropped into a local box for Free partner WOD yesterday.
3 rounds for time:
600m run
40 reverse lunges (total) @95
20 synchro bar facing burpees
10 wall climbs (total)
25:27
Then 200 DUs
Did some light work on ring muscle ups…and hit my first ever super slow and controlled negative…was very excited about that.
However…my hamstrings and quads are toast. I feel like an old man trying to get up and down. Not good to do lunges again after Friday…
Nice work Nathan! I feel ya on the lunges. I went hiking up a mountain with my little guy on my back this morning and let me tell you my already sore glutes were on fire! Will need to make sure I get a good night sleep tonight before getting back at it early tomorrow morning…
A) 4min on the 800 / 12 rds
B) 5min on the 800 / 4 rds (sub’d KB snatches 24kg b/c I have no dumbbells at home)
Part B was tough after A, physically could not move that well.
A. 10rds + 2 pull ups. Run 4:33 half the run is uphill. Rough.
B. Awful completed 3rds but went over 15 mins. Bowflex dumbell fell apart and had to put it back together. Dumbell thrusters with Bowflex dumbells is awful. Shoulder is torn up now.
C. 10 mins assault bike.
Warmup rogue garage sale this morning!
A. Gymnastics work from a few days ago.
Low Ring Muscle Up Progression + Dip 5 per round
Station 2 – Handstand Wall Walk 1 min
Station 3 – L-Sit 45-60 seconds
B. Mashed Pahtaytahs
6:00 AMRAP of:
12 Russian KB swings 60
12 box jumps 24
4+5
Rest 3:00
6:00 AMRAP of:
12 cal row
24 air squats
4+1
Rest 3:00
6:00 AMRAP
12 pull-ups
12 suitcase deadlifts/side 60 lb
3+12
Nice work! B looks fun
Nice work today, way to get some quality work in.
Thanks!
Dude, are you in Columbus?
Yeah we live close by
Want to do a partner WOD one of these Saturdays?
Yeah that would be cool man.
Anika
A. 8+7
B. 4
Was shooting for 3 rounds but there ended up being enough time for a fourth. Dammit.
Luke
A. 5+5 (subbed MU’s for PUs. . . It got hard)
B. 3
I felt like I wanted to die. Not that I had a whole lot in the tank, but I was mentally shot. I just wanted to stop from the get-go. Tequila Friday probably didn’t help much either.
You both killed it!
Dude, Luke subbing MU for pull-ups is nuts, congrats on the 5 rounds with that. B was just rough after the 2 runs.
After 2 much needed rest days…. Started with Libby’s WU – did the 100m row challenge…97m/106m/105m..did 10 pulls each round…so ended up doing 14 total burpees! A. Thursday’s Gymnastics E2M for 12 min – 5 Banded RMU progression – Free Handstand practice – L-sit x 60s / 48s B. Deadlift (Friday’s wod) based off 240# 10 x 120#, 145, 155 8 x 170 6 x 195 ***These felt really good today! C. 3 Rounds for time (Thursday’s wod) – 12:34 (January time 13:46 with kipping HSPU) 20 cal Row 15 C2B 10 SHSPU (modified with 1 abmat) ***SHSPU were UB… Read more »
Awesome improvement on C!! Very productive day
Way to put in the work Candy!
Great work again!
Nice volume today Candy, put some good work in today.
1 day behind Did Libby’s warm up, thank you for that A. Deadlifts based on 315# 10×165 / 10×190 / 10×205 / 8×225 / 6×255 Felt great and decided to keep going 4×265 / 2×285 / 1×300 / 1×315 / 1×325 (f,f that one didn’t budge). First time actually lifting 315# with DOG, pretty thrilled since I feel good about my form and not too long ago i didn’t. Hopefully will keep progressing closer to 345# which was my 1 rm last year with mixed grip Deload 1×295 / 1×275 / 3×225 / 5×135 B. 5x each round for time… Read more »
Way to kill it Joey!
Awesome session, consider yourself caught up! You smashed the assault bike part.
Awesome session, consider yourself caught up! You smashed the assault bike part…
What a great session Joey…Your DL’s looked GREAT…amazing progress with those! Way to kick some ass with the AB and walking lunges! Thanx for all of your advice and guidance…once again saving me from myself!
Nice Saturday mix!! Way to catch up.
Wow, great volume today. That is some serious work.
That is a lot volume. You and several others do so much work and 5 or 6 days per week. I can’t really do that. I don’t know if it was from the years of inactivity or what but if I do, my joints ache and I just don’t heal up very quickly.
@joeymaltais:disqus has a lot of energy that’s for sure! I wasn’t able to do much more than the WOD as listed for a long time. But if you want, you can work up to it over time. Having a couple rest days back to back does need to happen every few weeks though.
I have definitely seen improvement but I don’t know if I could go more than 4 times a week. I am not getting any younger. Who knows though. I have really only been working out hard and consistent for 18 months. Are you hitting 5 or 6 days a week?
I’m trying to hit 6 days a week if I can. Feels great when I do
As Nathan said, it’s definitely something that I built up to. Usually though I keep the extras fairly low if I’m hitting the wod every day of the week, and then I try to go for an endurance run or whatever on saturday, and sundays are always a rest day. If I take thursday off for whatever reason (because I need to or because I have massage therapy or a physio appointment or something), the following friday and/or saturday is when I usually ramp up the volume if I have time since I was able to rest before and after… Read more »
Not often. When I did the Brute program the first time it bothered me since the volume was quite a bit higher but I can tell I am more accustomed to it now. I have not tried collagen. Have you?
I’ve been taking it for about a year, preventively since I know what effects what we do can have on joints. I can’t say I’ve experienced any joint pain so that’s good, but I’m not the best example. My cousin trains pretty hard for “Firefit” comps and has noticed a difference when he stopped taking it. I also have a few patients (I’m a pharmacist) that have joint paint (related to arthritis though) that swear by it. Since it’s pretty harmless, I would suggest maybe trying it for a few weeks just to see if it does make a difference…… Read more »
Well, my compadre and I decided to do an 800m trail run for each set to make it interesting; bad idea. Made each run about 4:23.
A. 13 + 15 – Rx
B. Rx 3 rounds – that just hurt, I mean it really hurt, can I express how much that hurt.
Worked on some split jerk work – pushing under the bar and quick feet.
Have a great rest of the weekend.
Sometimes we only realize our bad choices after it’s too late! Great work man
Sounded like it hurt Mike ?
Couldn’t have really hurt that much…you went on to do split jerks!! JK…GREAT work Mike!
Great job Mike. 13+ on A is insane! I too almost shed tears on B.
Nice work on A and B!! Killed it. I was very thankful I did not have anything heavier than my 35lb KBs. I think that was the closest I came to feeling sick in a long time.
Not surprised that B hurt so much. You exploded on A. That’s awesome!
From yesterday A only:
210/250&275X10/295X8/335X6 DOG I felt all six of set 5, whoa ?
Off to the lower half OBX with my rings and jump rope tomorrow! ?? Have a great week
Working on weaknesses Saturday! A. Four sets of: Arnold press x 12 reps @ 20X1 17.5kg dumbbells Rest 45 seconds Kettlebell Swings (American) x 15 reps @ 2 pood / 32kg Rest 45 seconds Single-Arm Dumbbell Row x 10 reps each arm @ 2111 10 reps 32kg B. 1 min max calories assault bike test AVG 79rpm, 28 cals I’m going to throw in a session on assault bike intervals from Opex once a week to try and catch up with you monsters on here. Today was finding a baseline. This result got me 40%ile on beyond the whiteboard which… Read more »
Great work James on attacking weaknesses, and I love the strongman work too!
Thanks Mike, strongman equipment is possible now with my new gym. Yoke was most surprising, lots of core!!
Way to put in the work James! Awesome work on B! I should try that one again, it’s been awhile… you definitely did well!! C&D look like a lot of fun, I’d love to try those things one day
Haha I’m happy to wait a while to do it again, it was awful! Lots of fun in C & D, future investment for your garage?
Is Part B one squat clean + 10 thrusters or each rep is a squat clean and a thruster?
I suspect each rep is a squat clean thruster, enjoy!
Soooo upset that I’ll miss this one…NOT!!
Indeed… not sad at all this looks brutal
A: 7 rounds + 5 pull-ups
B: 4 rounds but only had 25lb DBs
Thank god you didn’t have heavier dbs, that one looks ROUGH lol. Great work buddy
Agreed. That was tough. After reading many that worked out later, it seems fairly unanimous.
Made up a couple workouts I missed this week:
A. 5×10 Deadlifts at 135lbs
15 med ball situps btwn sets (14#)
B. Worked up to 175lb clean and jerk doubles.
C. 9min AMRAP:
3,3-6,6-9,9-12,12-etc…
burpees, ground to ovh (115#)
-made it through the round of 12+7 burpees – 67 total reps
D. 20 mins on the bike, HR around 150bpm
Good start to the weekend! 🙂
That’s a ton of work. Looks like you’re all caught up! Nice job
Thanks Joey! Looks like you hit your day pretty hard too! Keep killing it!
Quick question: I only have a set of 25lb dumbbells. Would it be better to do 115lb squat cleans + thrusters with the bar or to increase the amount of reps and do with the 25lb dumbbells?
Part B was rough, so rough. Just had to keep going. Good work today.
Part A was a smaller dudes dream. Part B was brutal after A. I don’t think I spent that much time glancing at the clock in a long time!! Part B was a LONG 15 min for this guy!!
A.
Run 800 (3:35)
Then, as Rx: 11 rounds
All pulls UB, Push UB till round 6ish then 7/3, AS UB
B.
Run 800 (3:32)
Then 10 SqCl thruster with 35lb kettlebells 10 T2B.
5Rds + 1 thruster
Most all SqClTh were 4/3/3. T2B all UB.
Consistent 800s! Nice work
Nice work, really pushed it today on the run.
You crushed it man, nice work
Lots of modifications, but it still was a similar “feeling” workout
15 min AMRAP
1k row buy in + amrap Cindy (kipping pullups)
5 min break
15 min AMRAP
1k row buy in + amrap 10cal bike + 10 T2B
3:45 row + 12 rounds of cindy
3:55 row + 7 rounds + 8cal bike
Tough
Nice Job!! This set up was tough for sure. Your B looks like a lot of heavy breathing.