A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set
B.
Five rounds for time of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
A. Bryan (floor press vs. bench) – 130#, 140#, 150#, 155#, 165#; 150# x 6, 155# x 4.
B. Bryan (15 box jumps vs. bike, power snatches, 35#) – 8:53. Christy (20#) – 11:14.
A. 80, 85, 90, 100, 105
11, 10 @ 8 90#
B. Rx 12:27 – this hurt so BAD! I did the first bike in 30 sec and waisted myself for the rest of the wod. Was not expecting this to hurt this much!
A.) up to 155 x3
Then 145 x 6, then 6ish. (Needed a spot for 6)
B.) treadmill. 45 lb db. 14:00 even
Did yesterdays
A. 2:09, 2:15, 2:15
B. 30# DB, 35#, 35#
30, 35, 35
C. “Flight simulator”
10:35 – no mess ups but took some longer breathing breaks.
A1. Floor Press
5×3
205, 225, 245, 265, 280
A2. 2x Max reps @ -15lbs
165lbs
3, 2
B1. Bulgarian split squats
3×8 @ 3010
50lb x2
Bent over dumbbell row
3×8 @ 2010
70lb x2
A: 135/145/155/165/175. On my own so I tempered things a bit.
A1: 155×6. 155×5.
B: 200 mtr run and 40lb DB
12:53.
Evening session:
A) S3L1 of Gymnastics. I’m a few weeks behind on the program so today I did some extra BMU practice work and a lot of rope climbing
Happy weekend team
Glutton for punishment! Great work
It’s good to be back after a week and a half of sickness in my family. It felt good to get a workout in. I probably won’t be saying that in the morning though!
A. 165×3, 185×3, 185×3, 185×3, 185×3
165×4, 165×3, 165×3
B. I subbed a 250 m row for the run and used a 44 lb kb.
13:28
A. 225,235,245,245,250 all x3
235×5, 235×4
185×11
B. Did it as a partner u go I go with AB
1:31,1:45,1:53,1:48,2:01
70 pull ups and 100 push ups
Just had to beat me by 5 lbs on A!! I like it!
haha I’m glad your shoulder is feeling better! Bench press usually hurts mine also and I actually was pain free! Thanks for pushing me
Nice finisher.
A1. 145/155/165/175/185 x 3 each set
A2. Set 1: 170 x 6, Set 2: 170 x 7
B. Didn’t even try. No joke guys, don’t ever take two weeks off. DOMS absolutely slaughtered me this week. I had every intention to do the clean workout that was posted a couple days back but I could hardly move today. Hands ripped, wrist hurts, Starbucks still overcharges, life is just too hard right now.
I’m just going to play Nintendo Switch.
LOL! So much trouble! Rest up, life will be better soon. 🙂
Monday right?!
Post Christmas syndrome hit me pretty hard, too. I don’t think egg nog is paleo.
P.S. My vice of choice is Overwatch on the PS4.
Sounds like an awesome choice brother 🙂 it’s been a while since I picked up a playstation!
Zelda or Mario?
COME ON HERMANO, ya sabes que es el gran bigote todo el dia!
I didn’t take time off but I’m much more sore than usual this week… something is in the water. Also, my son has plans for a Mario Oddyssey 2 because he says he just can’t wait for Nintendo to come out with it?. I’ve been rocking the SNES classic myself. Nothing like Street Fighter II Turbo!
A1. Did 6 sets for good warm up, up to 195lb, but could have gone a bit heavier.
A2. 175lb x 6/6
B. Rx weight. No assault bike so I ran. 16:43. Almost blew chunks rd 4 so slowed it way down.
A I don t bench often enough numbers are going down
Could barely do 2 rep at 230
4 and 4 at 205
B subbed 100 su
16m20
I did yesterday’s workout
A
1:1 rest, 2:00,1:47,2:01
B
45# dbs for split squats
70# KB for rows
The misses did today’s
A
70,75,80,85,75 some spotting on the second 2 reps @85
B
U8:00 with a 20# db
A) Up to 95. These still hurt pretty noticeably since my surgery. Baby steps.
B) 80×4 both.
C) 9:26 RX (airdyne).
Great time!
Now that I’ve done this WOD, I’m SUPER impressed! Freat timen on B!
Thanks Janelle! If it’s any consolation, I almost blacked out. Haha…?
A. 154lbs X 7 & 154 X 10
B. 46 Kb – 8:38 min.
That time on B is fantastic! Well done.
Thank you Ryan!
Behind a day
A. No Partner so did KAREN – 6:35
25/10/10/10/10/10/10/10/10/10/10/10/5/5/5
**let the ball drop and picked it right back up
B.
BSS x 8 @ 3111 all at 35# KB each hand
Double KB rows x 8 @ 2111 all at 35# KB each hand
**the first set of BSS about killed me…but then I think my ass/legs went numb and I was fine for the last 2 sets
C. 3 sets
Good Mornings x 15 @ 35, 45, 55
GHD Supine Hold x 60s
Weighted Hip bridges x 10 @ 85, 95, 105
that karen time is great candy
that’s a killer leg workout. 35kb is pretty rough after those wb. Hats off to you.
BB bench with no shoulder issues! ??
A1. 215/225/235/240/245 all x3
A2. 230×4/230×4
B. 14:49 Rx AB and 55# DB. Holy crap that was hard! One of the things I love about crossfit is how much fitness can be accomplished in a small space!
YAY for shoulder health!!!!
Rehab work pays off!
That’s a great photo – awesome space – that bike looks so innocent.
The bike got me bad on the last two rounds… anything but innocent!
A. 3×135/155/165/175/185 then 165(5)(4)
B. 40#db, freezing rain so subbed 25 DU’s
7:46
C. Ab work
A. 85/95/105/115/125#’s.
Then I accidentally forgot to unload my bar to 115 and kept the 125 on there, oops!
So I did 125#’s for 6 reps and then 5.
B. 12:29 as Rx (Assault Bike)
Wanted sub 12 but you get what you get.