A.
In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Yesterday’s
25:37 – really wanted under 25 but just couldn’t do it.
Also scaled the Push ups to 25 reps because my neck/trap/scap is all kinds of angry.
Super fast Janelle, well done
Great work again. Take care of yourself.
Luke
A. 1:34, 1:41, 1:46, 1:46, 1:45
W/ 1:1 rest each round
B.Done
Wow, super impressive!
Thanks. I was lucky enough to hang on to the bar for the full round. The lunges weren’t exactly you tube perfect.
A. E5MOM 25min (#115,125,135,125,115)
10 Power clean
15 S2OH
20 Alternate Reverse Lunge
1:50,2:10,3:10,3:07,3:20
First round unbroken and seriously underestimated how the volume would add up.
RSA always make my scaps cramp. It sucks.
Yesterday’s
5 Rounds for time – 5:03/5:04/4:57/5:11/5:27 = 25:42
400m run – between 1:50-2:05 each round
30 Push Ups (7/7/7/5/4..till R5 and tried to push it..BIG MISTAKE..STICK TO THE PLAN CANDY!!)
20 WB – broken up a lot but got better each round
10 Strict Pull Ups (started out 5/3/2..but had to break up more and more each round)
Love it, ”got better each round”.
Had to do this alone. I wish they wouldn’t do
partner workouts.
A: (1:1) RX
1: 2:10
2: 1:57
3: 2:30
4: 2:15
5: 2:09
B: Done. I have yet to 0:60 sec of reverse snow angels unbroken even with no weight.
Great Job Chase! I hear ya on the RSA…I have always thought they are TOUGH!
Rsa always make my scaps cramp. Blah! Good work today. ?
A. Done RX
1:52 / 2:01 / 2:43 / 2:41 / ??
I had to go a bit slower than I’d like to from third round because of my usual back pain. Bar cycling felt way better than I thought.
B. Done
Martin….where have you been…good to “see” you…GREAT work!
Hey there, I’ve been following the prog consistently but I had to modify so much due to my lower back pain. It felt like it made no point to post my scores anymore. I’ve been doing alot of the workouts with out scaling or modifying anything recently so I thought it would be a great idea to get back on the board with all of you. Y’all have been training so hard!
Fun to see you posting again Martin, great work
Yesterday: gymnastics from two days ago.
False grip pull-ups were tough. I don’t know that I’ve done those before. I barely made the targets. It was great work for me.
Rows were all around 1:50
Hspu: 8/8/6/6/5
Nice work Mike..this week has been a little tough…grinder style. It’s not always about speed…finishing is KEY!
Anika
Did yesterday’s: 28:39
Have an awesome weekend everybody!!
It looks like we had a good race to the finish! Great work!
(Anika)
Haha! Yes! You too! The pushups were also very slow for me…
A. Rx on Rd. 1 only! 2:45, then Rds. 2-5 at 95lbs: 2:19, 2:18 (followed by 3 minutes of rest and self pity), 2:45 (3 more minutes of rest), 2:43
B. done
I paid the price for 2 weeks of crazy sleep schedule while eating as much junk food as I want – not fun.
No worries bro. It’s a lot of volume anyway. We will have to find another Saturday to do the team Wod
Let’s do it! Schedule has been wonky, but would love to meet up again as soon as I have a free Saturday morning. Maybe 9/22 or 9/29
I should’ve scaled aswell. Smart move Nathan, but you gotta stop eating as much junk food as you want.
Right on, Martin! Thanks bro!
Yo, the pain cave was real today, way to still push thru tho
Nice work getting through it anyways man. You’ll be back on track with the rest and food in no time, right!?
Yes. It appears my relationship with food needs some work. I’ve been stress eating like crazy lately and our youngest is back to walking up throughout the night. That will get better though.
I hear ya! Same thing with 18month old here… but it’ll get better
A. Rx and as every 5 mins 1.47 1.47 2.05 1.48 1.54. Barbell cycling felt good and overhead stronger than before. Lunges back rack.
B. Done with black hand
Super impressive performance James, well done
It’s all in the blue metcons we have!
Killed it!
Thanks Mike, looks like you got a huge session in today
Wow – blazed that – smart going every 5 too
Thanks, probably gave me more rest than intended but felt good!
Super fast James! I’m a day behind…so I was confused as to what a “black hand” was in B…thought maybe you had a poker game going on.
Haha I clearly wrote that in a rush! I’m bad enough at poker as it is, let alone under fatigue haha.
… little missy decided to wake up early so used up some gym time cuddling her back to sleep … totally worth it.
A. 3 rounds as Rx (1:1)
2:00, 2:15, 2:30
B. As Rx
… feels like it’s been awhile since I’ve cycled the barbell … felt clumsy – have a good weekend folks.
Great work and great choice too!
Great prioritizing Chris…and still got some awesome work in…she’s a lucky little girl!!
Good morning, everybody…
A. 12:53 work total RX 2:09/2:39/2:39/3:07/2:29 ; without partner 1:1 ratio; fell asleep in rnd 4. rnd 5 goal was to match rnd 1 time. fell short, but intensity was there.
B. done. so simple, yet so hard.
I forgot post yesterdays workout, so here is what I did:
A. arm ergo x 5 min at 35 rpm
B. 5x500m row with 1 min rest between; 33 Cal’s on 1st set. 38-40 on others
1:54/1:48/1:49/1:46/1:43
C. tabata AB; 67 Cal’s (550 watt avg)
Body was shot, so I took it easy.
A. Done solo every 5:00 with 95# 2:22 – 2:24 – 2:22 – 2:14 – 2:00 (broken up just like Shaun) Felt a little beat up this morning so used a weight I knew Id be comfortable with and focused on efficient bb cycling and quality of movement. Very happy with my progress on shoulder mobility and how that translates to my overhead position on the push press B. Done. RSA unloaded and planks ub Actually tried a set of RSA with 1.25# after I was done and was able to do 12 so I’ll be using those next time… Read more »
Great consistency and work overall
Well done my friend…thanx to you and @Shaun Gross:disqus for the cycling info…looks like I’ll be trying that tomorrow!!
A. Done by myself with a 1:1 work:rest ratio.
2:27, 2:25, 2:18, 2:24, 2:22
Done as 9 powercleans, 1p-clean + 14 push press, 1 Push press + 20 back rack lunges each round.
This got tough!
B.
Completed with unweighted snow angels, 45 sec side planks, and band pull aparts with my small black bands.
Serious work! Did you go unbroken??
Nah not unbroken, broke before the last powerclean and last push press each round. The lunges are where I lost time!
Awesome work today! Thanks for the idea on how to break this up
Really good consistency! Back rack lunges…should have thought of that!