A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds
B.
For time:
75 Double Unders
50 Wall Ball Shots (20/14 lbs)
25 Burpees
50 Wall Balls (20/14 lbs)
75 Double Unders
A. Bryan – (40#).
B. Bryan – 14:55. Christy – 13:05.
Only had time for A.
A. Split squats with 35# kettlebells
Pullups with 20# KB
B. 8:13
split squats at the tempo are a challenge. Also 5 hours sleep didn’t help the cause.
A. Bulgarian Split Squats: 44# Kettlebells…legs sore still from week
Strict pullups: #25×5, #35×5, #45×5…probably should have went #45 across
B. Rx: 9:39…missed once on each set of DUs, Wallballs (30/20, 12/13/12/13), burpees just kept moving, this was a good one.
…finished with some targeted mobility and foam rolling in the hips along with GHD situps
A.
Bulgarian: 20# DB x 3.
PU: BW
B.
150 SU subbed for DU: 19:59:75
All over the place today…
Yesterday’s Halting DL + HC to 190
A. Split squats 3 x 95 (barbell) — stink at these
30 min tempo run in the evening
A. Bulgarian: 30# DBs, 35, 40
Pull-ups: BW, 15#, 25#
B. 8:34 Rx
1a. 65, 75, 75 Barbell
2a. Rx’d
Subbed 150 singles, and 65# thrusters for wall ball
12:24 quads omagrrr
Quadzilla!
A. 35# Db’s for Bulgarian squats. Pull ups done
B. Rx’d 10:07. Holy shoulder burn out Batman!!
Holy speedster, Flash Lightening!
Thanks – these type of WOD’s are in my wheelhouse.
A. 65# barbell A.2. Done (body weight)
B. RX 12.08 legs are toast 2nd set of wall balls hurt
Nice work, Ryan! Still did it in the 10-15 time frame like we were hoping for.
If we are taking Thurs and Sun as rest days, should we do Thurs’ programming on Fri and Fri’s programming on Sat, and skip Sat’s programming all together?
You can choose to do any of the workouts you like best! If you’re into doing sessions with both Parts A and B then I’d say skip the Saturday workout because it’s usually conditioning intervals. But if you enjoy conditioning days or have that as a goal then skip one of the weekday sessions. Make sense?
Cool, thanks Michele! I will start posting my workouts on the day I complete them.
Up late again watching basketball. Damn west coast games are going to kill me.
A. 30# dbs, A2. Done
B. As Rx 11:33. I did not enjoy this at all. 2nd set of wb’s crushed me.
My legs are definitely extra sore this week. Never fully recovered from Monday’s work.
Yeah this week has been rough. Might be time for a recovery day!
Does anyone know what the ultimate goal is as far as DB weight for Bulgarian Split Squats?
Do tell!
Taking an unscheduled rest day too, simply have no time today. I won’t rest on Sunday though, registered for the olympic weightlifting class at our local box :). Have to get better at oly lifts!
Can’t wait to hear about the Oly class!
I’ll let you know how it was :).
Taking an unscheduled rest day – my legs are toast.
Hummm that’s weird. I wonder why? Haha Hi Chris!
A: done used 15# db’s for bulgarians
B: rx 10:46
Go Amber! How are things?
Thanks! Things are good 🙂
A. As Rx’d.
B. Sub’d 160 Jump Ropes for DU’s. 9:15
Nice work, Andrew!
A: 5KG
5KG
B: 14:47 (Used a 5KG Medball)
First Crossfit workout! Not gonna lie, that was mentally tough haha!
Hi Steve, I did my first CF workout last Monday, good to have other newcomers here! Welcome aboard!
Welcome, Steve!! Let us know if you need anything!
Really cool of you guys to welcome me! Thanks! 🙂
Welcome to the start of something great.
A very wise place to start, too :).