A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)
Did a hybrid of yesterday and today 4 rounds, rest between each exercise, strength session, not racing through. A. 5 x Back Squat @120KG (belt needed) B. 4 x Bench Press @90KG (20X1 tempo) C. 5 x ABwheel rollouts (slow and controlled) Then… 3 rounds 400m run 20 x T2B 15 x ring dips Time – 18:21 (ring dips got SLOW) Few minutes rest, then…. 10min AMRAP 5 burpee pull ups 10 DB Snatch (55lbs) 20 Wall ball 3 rounds 4 Burpee Pull Up Today smashed me, nothing left for the 2nd WOD, was just trying to stay moving On… Read more »
A. 260 / 265 / 270 / 275 / 275 (4)
Did NOT feel strong today. CNS fried, stress perhaps?
B. 3 rds Rx
A. BS
160, 170, 170, 175, 180 x 6 reps
B. 4 +7 RX
c. 3 Rounds
with a 14 lb vest
10 Pull ups
10 push ups
15 airsquats
A.) BSS 45, 50, 50, 50, 55 all 4 reps at tempo
B.) 3 rounds, 10 snatches. 6 wall balls
Trying to make up WODs since I won’t be able to workout tomorrow, but had a 12 day at work today so not much energy. Yea for being the boss!
A. 5 sets of bench
Warm up 5 reps at 75/95/105/115
120-4/125-4/130-4/135-4/140-1(all mental)
B. First time doing BS in a long time
5 sets of BS at 5 reps @95# focus on form and depth
C. 10 min amrap
5 burpee pu
10 alt DB snatch @35#
20 15# dB squat into truster ( raining web spot is outside)
4rds+1
Shoulder mobiliy
7 sets squats 135,185,225,275,295,315,315×6
4 rounds + 5 burpee pull-ups
A: 275 for all sets. Last set only got two reps out before my chest buckled. That’s my problem on squats 99.9% of the time.
B: 116 reps
C: Supplemental #3
D: AMRAP 5 minutes: 20 cross-body crunches, 10 v-ups, 10 toe-touches. Got 156 reps.
A. Back Squat
4×4 305, 310, 310, 310
Max reps @ 310 x6
B. Had to modify it a bit
AMRAP 10
5 burpee pull ups
5 Right arm KB G2OH @24kg
5 left arm db snatch @60lbs
20 wallballs
4 rds + 5KB G2OH
Was pushing for 5 but no way. I was spent on this.
Bench press x4
225,235,245,250,255
“Helen”
Rx 8:29 running needs a little work
A. 4x 190-195-200-205# then 9×205# (85%). Definitely a PR. Dug deep and felt strong mentally
B. 4rds + 13 rx
C. 6 min plank
Woke up with a cold today and muscle soreness all over so skipped the morning session. Came in tonight with only A in mind and no intention of doing more but I felt better so just went for it. Very glad I did, huge victory. Rest day with massage therapy tomorrow, will be back friday!
Big performance all round, enjoy the rest day champ.
Thanks James!
Back squat 5×4: 295,315,320,325,315
B.
3 rds + 4 WB
Used 50lbs DBs cause that’s all I have in the garage
A. From May 1
Bench Press X4 165/175/185/195/200
A. From May 2
Back Squat 4 X 80%-280(4)
Max Reps (not really bc no Blitz belt)
82.5 % = 290X8
B.
4 burpee pull-ups
10 SA DB snatches 35#
16 WBS 20#@10’
4 rounds + 11 reps
Mobility…stretching…the IR Hip Drill, squat therapy, and the following little number E2M OHS x 2 @ 3s decent 10s hold in hole explode up (LOL) 35#, 55, 85 E3M OHS x 5 105#, 115 A. Back Squat x 4 reps (180# – 1RM) 145#, 155, 160, 165 BS x Max Reps @ 155# – 8 reps B. AMRAP 10 min – RX – 4rounds + 13 reps C. 3 sets Hanging hamstring curls x 15 @ 14# GHD prone plank hold x 60s Alt side lunges x 10 w/ 10# DB @ 33×1 Pallof Press x 10 each side ***… Read more »
Great work today!!
Nice work Candy!
Solid work! Love the pre-A work!!
Did anyone try the IR Hip drill?
Of course….
But I didn’t have my tablet with me…so I’m not sure I was doing it just right. I am going to try it again and have the video set up while I’m doing it.
I did. I think doing it tweakedtowe of my hip sockets. Not a good sign before starting a heavy squat WOD
A. 245/255/265/275×4, 275×5. Last rep was a struggle and my form was deteriorating so I called it there. It is a 10# 5RM PR which I didn’t realize.
B. Rx’d but with 50# dB (still no 55’s). 4+18. Went UB on burpee pull ups and snatch. Did 15/5, 15/5, 10/10, 10/10 on wall balls.
PR star!!! Congrats!
Thanks! I didn’t even look at my 5RM before I started. I just went off the %’s that were suggested
Congrats on the PR Trion…that’s awesome!
Nice PR dude!
A: 225/240/250/255/245×10
B: 6+18 (Fitness metcon today with 70# KB)
AMRAP 10
5 strict pull ups
10 kettlebell swings (70#)
20 air squats
Then…
2 min plunge in my new chest freezer ice bath!! (54°F and dropping). Wim Hof breathing.
Felt superhuman after the cold immersion!
If anybody’s curious, here’s the set up (I unplug the freezer before I get in, just in case).
Wim Hof baby! I shower with straight cold water every morning.
Attending a Wim Hof workshop I’m a couple of weeks – sadly not with the Iceman but I’m excited never the less – congrats on the PR
That’s awesome! I need to look into that.
Sweet!!
That’s awesome in a crazy sort of way….not sure I could do it…props to you Mike!
Oh Lord, is CrossFitters are a nutty bunch. WTH is Wim Hof?
Wondering the same thing lol
It’s a breathing and cold exposure exercise that numerous clinical trials suggest boosts immune system, lowers stress response, helps with depression, and enhances general badassery.
This right here.
Luke
A. 245,255,265,275,275×6
B. 4+26
Good stuff!
Thanks Wes. Didn’t you think that part B was particularly nasty? My hands were on my knees when time ran out, it definitely beat me.
Yesterday
A1. Bench Press x 4 reps @ 20X1: 135/145/155/165/175
A2. Ab Wheel Roll-out x 8 reps @ 3020: ✅
B. Three RFT
— 400 Meter Run
— 20 Toes to Bar
— 20 Ring Dips
Rx: 15’03” — I had to break up the ring dips like a locker bay fight.
Darn it…I thought for sure I’d read that Teddy BS 4 of me for 21 reps…or something beastly like that. I’ll settle for this awesomeness instead!
Had to push the workout till lunch.. 95deg got me bad.
A. All sets 5×275, just wasn’t feeling it for more than this, also trying it sans knee sleeves for a while.
B. Paced for 4 rds, just didn’t have it today. Mid-week blues
motivation is fickle, it’s not always going to push you but you got the job done anyways man and that’s all that counts
Thanks Jorge, it was a weird day. I thought I felt good and well rested, but my body just didn’t want to put out.
We must have drank the same koolaid. I felt good too with some rest days, but then bleh
I think NY hit 90 deg today….I was in HEAVEN with sweat slingin everywhere!!
Nice job showing up and doing the work dude