A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
A. Bryan – 155#.
B. Bryan (200m run vs. row) – 2:15, 2:21, 2:24.
A. 195-195-195-200-202.5-205
B. 2:29-2:32-2:35 Rx with 25# ball
Great job, Kyle!
A. Upped weight each cluster 215/225/235/245/255/265 (265 is my 1RM)
B. Only had 40# KB did American swings.
Otherwise Rx
2:11/2:35/was at work and had to leave on a call for the fire dept.
My metcons are sucking lately…not sure what’s going on.
Evening I did 5×5 squats
255/275/295/315/335
With a few other lifting things here and there.
TrevO! Have you been busy lately? I haven’t seen you posting as much which could explain why your metcons aren’t feeling as good. What else is going on in your life? Any competitions coming up?
Yes very busy, but I’ve still been getting workouts in just no time to post. No comps right now a few runs coming up that’s about it. Hopefully I’ll get into some here soon. I just haven’t been hitting the metcons as hard don’t have anyone to push me and my motivation hasn’t really been there. We will get back on the horse soon though when life slows down a little over the winter.
Did clean and jerk
A. 205 so 75%
B. 2:09,2:04,2:03
Used 53# kb
Whoot!
A. 95; 115; 135; 145; 155; 165 tech got better and fired up fast as weight increased, good night!!
B. 2:57; 2:58 & 3:33 as 250 row, 20 Med balls @ 20# and 20 kbs with 60# dbell
Awesome job, Jay! Glad things are feeling good.
Yesterday big day.
Max snatch 195
Max C&J 235
EMOM 10 even 20 BS 185- odd 10 burpee. Then 120 sit-up.
Today only B
2:37,2:49,2:52
20# & 70#
Fun times!
Did Fitness workout.
A. 190×4
DB press 35×4
DU 60 seconds x4
B. Went like a mad woman.
1:58/1:55/1:52 Rx
You aren’t joking about going like a mad woman. Nice effort!!
Did 9/11 tribute wod.
Run 2001 m (1.25 miles)
9 rounds of 11 reps of
Box Jumps
Power cleans 85#
Pushups
Ab mat situps
30:31
Good one! And great tribute.
A) (off #120 1-rm) #65, 75, 85, 95, 105, 115 fx4, got the 5th one. #120, fx2. I failed to see the coaching tips until after i was done, dang it!
B) 1) 3:00, row=0:58
2) 3:02, row=0:58
3) 2:54, row=0:58.
Wall-balls broken up, unbroken KBS. Legs are jello!
C) Accessory work:
1: HSPU: 5×3, 3-sec negatives.
2: Bar muscle-ups with green band, then blue band.
3: Ring dips with red band, 3×5
4: core work.
Nice accessory work!
A) 105/115/125/125/135/135
B) 3:08/3:05/3:09, RX w/American swings and wbs to men’s target.
Whoot!
Short on time, so B only
As Rx, American swings
2:30, 2:40, 2:47. Ouch.
Triple-ouch!
A. 165 (77%) from all sets. Felt good with the catch today. Nice.
B. As rx’d with hybrid swings
2:10/2:16/2:13.
That was a tough one. Love those short burners!
Nice for sure!
I know, right. It’s good when things are going smooth!
A:135/155/165/165/165/165
B:2:55
3:30
3:55
Way to go, Jeff!
Thanks Michele. It’s coming back, slowly. It’s tough to do these on your own without others to feed/fuel off of. I’ll get there though!
A. 225×2/230/235/240/245
B. 2:17/2:23/2:52
Hit the wall on the last set of WBs, always been a struggle of mine. Refocused and finished strong on the KBs
Great job, Carter!
A. Stayed at 80% across= 195# B. 2:32, 2:27, 2:37 as Rx…last two sets u/b throughout, hit the wall on the last set and did not want to pick the KB up, took a little self motivation, probably swore a few times out loud ….Forgot to post yesterday as the wife and I did a little 9/11 memorial WOD that we pieced together/altered from a few sites Run 1 mile with weight vest (30/20) 11 Box Jumps (30″/24″) 11 Thrusters (95/75) 11 Power Cleans (145/105) 11 Strict HSPU 11 KBS (70/53) 11 Deadlifts (145/105) 11 Push Jerks (95/75) Run 1… Read more »
Awesome job, team!
A. 135, 155, 165, 175, 185
B. 2:48, 2:47, 2:48 rx
Great job!
A. 185, 195, 205. Stayed at 205. Still working on catching low and feeling comfortable.
B. 2:40, 2:41, 2:35
Getting more comfortable?
Much more comfortable from the hang. When I come up from the ground I pull too high. Several reps ended up as power clean to front squat.
Maybe some halting clean deadlifts + tall cleans?
Just looked up tall cleans, looks exactly like what I need. Thanks!
A) 185/185/195 for the rest. Couldn’t find the groove or leg power after a week off.
B) went to 3 rounds not for time. Just wanted to get through it. Happy Monday!
And a Happy Monday unto you!
A.205,225,235,245,250,255. No misses.
B. 2:37, 2:43, 2:43. 80#KB.
Awesome job!
A: Up to 62.5kg
B: 2:47/2:40/2:37
Scaled at 7kg ball (max available) and 24kg kb
Way to go!