Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk
Build over the course of the ten sets to today’s heavy.
B.
For max calories:
3 Minutes of Assault Bike (or Concept 2 Rowing)
Rest until the running clock reaches 4:00, and then…
For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)
Rest until the running clock reaches 8:00, and then…
For max calories:
3 Minutes of Concept 2 Rowing (or Assault Bike)
*If you have access to both an Assault Bike and a Concept 2, start on the Assault Bike, and finish with the Concept 2.
**Post three scores to comments – calories/reps/calories
A. Bryan – 5 @ 145#, 5 @ 155#.
B. Bryan – 3 min burpees, 2 min ground to overhead, 155#, 3 min. double unders. 45, 0, 43. Christy (75# GtOH) – 43, 8, 39.
Only had time for clean strength. 3 kids have me busy with sports.
Worked up to 175#
Not sure how you juggle all of that and still manage to find time to train. You are truly a superhero and we are honored to have you as a part of our community.
A. 135/155/175/175/185/185/185/190/195F/155
B. Rower- 56cal/17 reps 115#/Airdyne- 111cal
Over 100 cal on the airdyne! Now that is what I am talking about Dan!!!
Thanks man! Had to go to my happy place on that one for sure.
Up to 70kg
40cal, 10(50kg), 48cal
Started to hard on the assault and just died after 90s
Love the effort you put on the assault bike! That thing is killer. Next time play with some intervals of 20-30s of high intensity followed by 20-30s of recovery/ lower RPMs.
A. Up to 80 kg
B. 58 Cal / 14 [60kg] / 59 Cal (Assault/GTOH/Row)
Great job Erik! Super consistent between both the assault bike and the erg.
A: 90/100/120/125/130/135/140/145/150x/150x
B: No rower or assault bike. Did:
3min run – 600m / 1min rest / 2min Power Clean+Jerk 10reps @ 105# / 2min rest / 3min BB row 90reps @ 45#
Nice job Matteo! excellent job modifying movements
worked up to 135 clean and jerk
B. 58 cals on assualt bike, 10 reps at 105, 57 cals on rower.
could have pushed a little harder on that one
Thats okay Erin, remember for next time. You are learning how far you can push yourself, and each session will help you have the ability to push a little further than the time before.
A. 165, 175, 185 x 2, 195 x 2, 205 x 4 (still working on my jerk technique)
B. Rx: 68 calories, 19 reps, 66 calories (Concept 2 Row for both)
worked up to 100#, 45 cal, 13 clean & jerk 75#, 45 cal
A. 135, 145, 155, 165, 170, 170, 185, 185, 195
B. 60/8/60 (Concept2, 155#, Concept2)
A.
Hit 195#, barely missed jerk at 200#
B.
40/9/55 Rx (Assault bike, 155# C&J, Concept 2)
Felt pretty good today even though it was a sauna in the gym
Its that time of year when it is gonna be a little hotter. Many of the workouts will need sweat management. Great job today and you will hit the 200# next time.
A. 50kg, 55, 60, 65, 70, 75, 80, 85, 90-100KG
B. Only C2 rower 54/15/50
13 year old daughter 35kg g2o 35/11/30
Love that your daughter is partaking. Its awesome that she is your training buddy. Team work makes the dream work =)
Thanks, shes a little beast! She just PR’D on deadlift Friday #245!!
A. 155-255
B. 50, 15, 54 concept 2 for both rounds.
A) 135-155-175-195-215-235-255-275-295-310#
B) 66 cal assault bike
20 clean & jerk 155#
75 cal row on C2
beastly!
Great scores all around!
Big time scores Ryan! Those are some big clean numbers. I’m Glad that I am not the only one to notice.
A: #120, failed the jerk at #115 and #120. Decided to see if i could PR my power cleans, old pr was #120. New PR= #130! Yay!
B: 40 cal airdyne
6 g2oh, failed the last 2 overheads. #105
47 cal rower
PR City! Great job Leslie. Some days you just feel it. Super proud of you for going for it
A: 125 clean couldn’t lock it out oh
B: 501 pumps on Airdyne
10 g2oh 105#
420 pumps on Airdyne
A. 155 to 245 with no misses. 245 is a PR for a hang clean so pretty stoked about that.
B. C2 only. 65/15/56 – 136 total.
PR Stars for Jon!!!! Nice work!
PR City! Awesome work on the conditioning as well
A. Worked up to 225
B. no row/airdyne so I followed Frank and did burbees and box jumps
51 burpees
12 G2OH @155#
60 Box jumps
Those burped had to be fun! So glad you guys were innovative and made it work despite not having the equipment.
A. Up to 275
B. 51 cal airdyne, 15, 46 cal row
Had a rowing session to do before my class do it later this week so had to skip the wod tonight , worked on skills before and after . Finally hit my 1st muscle ups. – yep plural – hit 8 in total , so had a little dance .
Wooooohoooo! Great job and congrats with those muscle ups.