Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
A. Back Squat
5×90/4×105/3×112.5kgs/2×120 kgs/ 1×127.5 kgs
10x 105 kgs
B. Done RX
Done on May 3:
Gymnastic strength and some tire flips
b: completed all rounds with 64#
Thrusters felt heavier than they should have!!
Performance A: 265×5, 305×5, 325×3, 345×2, 365×1, 285×10
Performance B: As rx’d (all rounds completed between 28 – 32 seconds).
A. 225 x 5/255 x 4/275 x 3/295 x 2/315 x 1/245 x 10
B. Took me 8:23 to finish 6 rounds. Had to sit out 3rd & 5th minute. All I can say is buck furpees!
A. Based on 455. Went on the lower side 325X10 last set, not hard but breathing like it was a metcon when I was done.
B. 4.5 rounds, couldn’t finish last 6 burpees!
OMG! Nice squats!
A. 240/275/290/310/330/275
B. 5/6 rounds too an extra minute on last set. Spicy
Fire!
A. 155, 180, 205, 220, 235 and 185 (tough at 10 reps, did not go deep except on last rep)
B. Scaled to 95. 2 rounds and into 3, 2 rounds and into 6. 4 rounds total.
Good job, Chris.
A) 185# 5x/ 210# 4x/ 225# 3x/ 245# 2x / 255# 1x
Then 225# 10x
B) Rx’D. Rounds 1-4 so far so good 30-35″. Rounds 5-6 nasty!!!
Nice WOD! Txs!
You are welcome! Great job!
Nothing Nice about that wod
A. 165/185/200/215/225/175
B. Done Rxd, pretty nasty especially the last round
It is a nasty little one isn’t it!!!
Great job!
A. 250/290/310/325/345. 275×10
B. JUST missed the last round. Sticking to the rules. 5 rounds completed.
Nice work!!! Even better sticking to the rules. Integrity, I like it!!!!
Good job, Jake.
A. 185/210/225/240/250/225×10
B. Done Rx. The jacked heart rate and yesterday’s workout made those thrusters awful.
You can say that again Josh!!
Awesome job, Josh!
A: Based off 165 #
B: Done RX’d. Around 25-30 sec of rest for the first 4 rounds and then down to about 10-15 sec in the last two rounds.
Yeah, Trine!
A. BS 5-4-3-2-1 at 205-235-255-275-285 // 10 x 235
B. 6 rds at 95#, most at ~:40 but started creeping.
Bad enough at 95, good on ya if you did Rx. My partner gave me a hard time for scaling, but went along to humor me. He busted time cap on rd 6. Evil little couplet.
Bwa ha ha! Nice job!
I have no idea who programs this, but DEVILS I tell you!
Deadlift for strength
B. Odette with 45lb bar, she placed two 25lb plate underneath each end of bar for jumping height purposes, she did 3 rds in the 6 min mark but kept going to 12 min mark to complete 6 sets
Joan 5rds RX didnt think this would be that bad, 30 sec then 33, 36, 4th rd I had to break up thrusters to 5/1 and took me 58 seconds, skipped rd 5, and started last rd on minute 5, I thought I would do better but mentally broke on rd 4, oh well thats how it goes
Nice work, team!
I was ever so close to being right there with ya Joan! Round 4 was rough. I was doing the rounds in my head and on that round I actually said crap, 2 more to go…
Just mentally destroyed on rd 4, 115 was feeling like 200 lbs
A.
5 x 72 kg
4 x 82,5 kg
3 x 88 kg
2 x 93,5 kg
1 x 100 kg
10 x 85 kg
B. 6 rounds RX
Awesome, Kimmi!
A. Done off most recent 1RM of 320. 210-240-255-275-290…255X10
B. Done RX. About 30s per round. Got spicy on round 5.
Great job, Jon!
30 seconds per round is great!! It took me about 40, but I might have sand bagged bit, knowing it was going to kill me to get through 6 minutes of this sucker!
A. Done to a box at parallel. Old 1RM was 175; based these off of a very conservative 125 (too conservative I think). Will up numbers next time these are programmed to see how I feel.
B. Done Rx’d but only got 4 rounds sticking to the guidelines (movements spilled over into 3rd and 5th minutes so took the remainder of those minutes off). Burpees are starting to get uncomfortable and will likely need to be modified soon.
Great job, Kate!
A. 235. 265. 285. 300. 320. 265×10.
B. 115# BTN thrusters. Rested in 4th minute (6th minute was sloppy as shit.)
it is amazing how that thing turned into 6 minutes of hell!!
Great job, Kyle!
A. 295-335-365-385-405, 335×10
B. Complete.. absolutely horrible
4 Bills!!! Nice work Bz! I agree 100%, bur evil workout!
Super nice!
A. 220/255/270/285/300/235X10
B. Couldn’t drop weights this morning so went with yesterdays part B-
6 RDS-first 2 RX then went to HS negatives to keep the pace moving, no issues with KB swings or DUs
Awesome, Nick!