Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
B.
For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
A. 185/215/230/240/255 10 reps@ 230
B. Thrusters scaled to 135 + T2B 5:40
A. 165/190/202/220/230 8reps@ 202
B. Thrusters scaled to 115 + T2B 19:25
Looking at the other scores my weakness is obvious. Thrusters felt heavy at the beginning, and T2B are still being worked on, can’t get more than 3 in a row
XOS Activation
A.) Based off 325. Got 5 @ 260
B.) 155lbs, 9:55
XOS Iron Scap
A. Off of 300. Got everything. 7 At ub 80%.
B. 5:58rx
A. 170/195/210/220/235 4@180 (felt like I got lazy here when I put the bar up and should have gone for more. Working on form in the squat and felt like I was starting to roll my back, but still disappointed in myself with the 4)
B. Scaled to 115. 5:41 – this was a good round. Thrusters intimidate me and I pushed myself on the weight.
A1. BS 205-235-255-270-285 // 9 x 255
A2. EMOM Press singles 95 to 160 (makeup from yesterday)
B. 10:35 Rx
Most that time was spent sucking wind on thrusters. Probably should have scaled, especially after the strength double whammy. But feeling stubborn today.
A. 6@250
B. 5:15 @ 135, t2b
A. Made up Strict Presses from yesterday. Worked up to 215
B. Squats up to 425
( sorry we missed the max reps at 80%, we were too excited for the thruster 😉
C. 165lb Thrusters and t2b first round then K2E. 8:50
A.
All percentages as prescribed, 11 reps @ 80% (155)
B.
Rxd both thrusters and TTB 9:25
Did thrusters in sets of 3 for the first round. Then 3-3-2 and 3-2. That was tough! Didn’t think I could do it!
Hit a wall with the TTB last round and could only do 2 at a time, then singles by the last 4-5 reps.
Great wod!!
A. 160/185/195/205/220 10@ 195
B. Thrusters @ 115, T2B Rx. 8:05
T2B are still being worked on, can’t get more than 3 in a row. But was happy I didn’t modify them today.
Gains!!
A. 145/165/175/185/205 — 13@185 (Left hamstring/groin is still pretty tight – but feeling much better than last week)
B. Thrusters@95lbs, T2B modified to K2E (5:50.65)
Glad to hear that the hammie is getting better!
A.6X205, 4X240, 2X255, 2X270, 1X300–9X255
B.RX 12:18–Broke all three thruster sets into two sets each, T2B really hurt, couldn’t string together more than 6 at a time 🙁
Great WOD again thanks!!!
Keep hitting those toes-to-bar! Have you checked out our blog series on that movement for this month?
Oh yes, very helpful already
A. 190/220/230/245/260…(5×10 ab workout between sets)
80% max = 7 reps
B. 7:57 – 95# for thruster ..modified t2b
Nice work, Brian.
Barbells today instead of sand.
A: 165/185/196/225/235 + 1×8 @ 205
B: 95lb at 6:30…focused on form. couldn’t find a rhythm on kipping T2B
Low back feels much better after a few minutes in deep caveman squat
Great job with sticking on all of that mobility! I know it’s not the most exciting thing to do but it sounds like you’re seeing results.
A. 205-285. Max rep at 255=8 reps
B. 7:39 Rx. 175 was rough!!
Nice work!
A. 145/170/180/190/205
80% max reps = 13
B. 115 lb thrusters – 8:12
Nice work, Anthony! Did you test your 1RM last week?
44m6′ 160
A. 172 / 200/ 210/ 225/ 240 based off 265 1rm
80% max reps = 6 reps
B. Went light… 95lb thruster 5:53
Nice work, Mark!
A. Wendler bench 200×7- 5×10 ab work in between
B. 7:17 @ 135 and T2B Rx. The 135 felt pretty easy. Was hitting all sets of 2-3. Fun little burner though!
So fun! Great job!
A.
185#, 215#, 225#, 240#, 255#
Chased each set with 5 CTB pullups (odd minutes), 10 pushups (even minutes)
Back Squat x Max Unbroken Reps @ 80%, 225#, 5 reps
B (used 115# for thrusters and scaled down TTB to same reps as thrusters)
3:44
Nice job with the subsets of pullups and pushups!
Awesome job, Justin!
What is the basis of the %age above? Based on the new 1RM set last Monday or when the cycle started?
From what I understand it’s the newest 1rm.
I did it based on my new RM from last Monday.
Your most recent 1RM.