PERFORMANCE
Warm-Up.
One to two sets of:
Cross-Bench Pull-over x 6 reps @ 3211
Frog Stretch or Frog Rocks x 90 seconds
Followed by…
Two sets of:
Row x 250 meters
Overhead Squat (Barbell) or Goblet Squat (Kettlebell) x 10 reps
Then…
A.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 15/10 Calories of Rowing
Station 2 – 10 Overhead Squats (135/95 lbs)
Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)
Station 4 – Rest
A. scaled ohs to 105#, 15 cal rowing, 24″ box
12-10-9-9-8-8-7-9 bbjo 72 reps
A. Bench Press 65#x5, 75×3, 85×1 75×5, 85×3, 95×1 85×5, 95×3, 105×1 95×5, 105×3, 115×1 105×5, 115×2(failed rep3), 120×1 B. EMOM for 32 min (8 rounds) 1 – 10 Cal Row – 36s,35,34,34,34,34,35,38 2 – 10 OHS (scaled 65#) – 30-35s UB but really unstable 3 – Max BBJO – 96 reps (12 each round) ***Wow this got to be a mental challenge for me in rounds 7&8. But the rows went really good for me..I think I figured out what I’ve been doing wrong. Over reaching..trying to get the handle as far forward as possible to get a longer… Read more »
99 BBJO with 115# OHS (14,13,13,12,12,10(had a wipeout),12,13 BBJO)
June 8th WOD (sorta) A. Snatch 1.1 – based off 100# 65, 75, 80, 85, 90(only 1 rep), 80, 80, 80, 80 ***dropped back to 80 where I had much steadier/secure footing in receiving B. Fitness Version (sorta) Every 5 min for 15 min (3 sets) for times 400m Run – outside 2:10 / 2:09 / 1:57 10 Cal Ski Erg (instead of AB) – 41.9 / 41.3 / 40.3 20 V-Ups – 10/6/4 first 2 rounds and then a real hot broken up mess the 3rd round. Times – 3:44 / 3:41 / 3:51 ***Pushing that much harder on… Read more »
BJO ME: 9,9,9,8,8,8,8,9 @ 65#
A. Wow.. 115 OHS & Echo bike
Burpee’s: 12, 9, 9, (failed 9th ohs) 8, 8, 8, 8, 8
Mad props having been pushed to failure in rd 4 and being able to regather mentally to complete remaining rds
Thanks! That was pretty brutal.. I cannot imagine trying to have even attempted 135
I will second that wow! Nice work!
Thanks! I appreciate it a lot as you know, I was really suffering in the moment!
A. Rx 80 burpee box jump overs, 10 per round
BBJO = 8, 9, 9, 7, 8, 7, 5, 6 = 59 total
Scaled OH squat down to 115# after first round. Definitely couldn’t have completed 80 reps @135#.
Nice work and thx for heads up, was suspecting last nite this may be for max reps OHS too if rx… for me, at least
Hey BFS…was thinking about you earlier in the week when we did front squats…I did them RAW for the first time in a LONG time. I hope you are doing well?!!
He lives!! What’s up man where you been
haha yea, still live and kickin!! been working CA hrs living east coast so knocking out the wods in the morning before work – if nothing else i’ve been able to keep on these consistently now. how have u been? hope all is well