Workout of the Day
A.
Build to a heavy-ish Deadlift x 3 reps
Not proving anything here, just getting yourself prepared for the next section.
B.
Three sets for times:
365/245 lb Deadlift x 3 reps
Muscle-Ups x 7/5 reps
Rest 3 minutes
Be smart here. If these loads are too heavy for you, scale to a load that is heavy, but manageable for 3 reps.
C.
For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Handstand Push-Ups
2 Minutes of Wall Ball Shots (30/20 lb)
Rest exactly 4 minutes, and then . . .
D.
For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Double-Unders
2 Minutes of Ring Dips
A) worked up to 245#
B) 245# deadlift x 3
Burpees x 10 (hand is torn, didn’t want to make it worse with C2B)
0:26, 0:26, 0:26
C) row: 33, HSPU: 12, wall balls: 21…dude, no HSPU in a while makes for a rude return
D) row: 35, DU: 61, ring dips: 18…kept tripping the rope on DU which is unlike me
A. Deadlift x 3 reps
Clean-grip: 225×3,275×3,305×3,335×2+1
Alternating-grip: 345×3,355×3
*Super-pumped! It’s been 3 years or so since I have gone over 315# because of a back injury.
B. 1:30,1:20,1:15
*Scaled the Deadlifts to 325# and performed MUs on a Fat Bar.
*4-5 MUs unbroken each set. The last 1-2 reps really held me up.
C. 35cals/20HSPUs(10+5+5)/32WBS(30#)(10+10+12) = 87 reps
D. 35cals/60DUs(Shoulder’s were burnt out)/33RDs = 128 reps
E. Plank from Elbows
90sec hold, 2min rest, 60sec hold, 3min rest, 75sec hold
**Probably my favorite WOD so far this year. Really felt good today.
A. worked up to 365
B. 47/1:02/2:18 MU were sets of 4&3, last set was 4,2,1
C. Row: 41 HSPU: 28 WB: 40
D. Row: 39 DU: 114 Ring dips: 40
Been on vacation in Mexico for a week so I haven’t been working out.
A. Worked to #365
B. :29, :30, :30 all UB, MU’s felt good
C. 43/36/34 dead on WB
D. 44/136/33 I normally struggle with ring dips.
Glad to be back and getting ready for the open, gotta burn off the food and drinks from vacation.
Yeah buddy. Hope vacation was good. I’ll be back on Feb 5th and we can get after it. Good job today!
A. Got up to 335 x3
B. 3 Sets for Times (3 Min Rest Between) – 36s/34s/33s
- 3 Deadlift (365) – Scaled to 335
- 7 Muscle Ups – Scaled to 7 C2B&Ring Dips
C. 18/22/40 – used the stationary bike, we don’t have a rower at school, and a 20# ball
D. 17/100/25 – again, used the stationary bike
A. Worked up to 245
B. :42,:44,:43 MU all UB
C. 35,21,16 WB were humbling
D.33,100,24
A. 175-195-225
B. didn’t have time to complete everything so left this part out today.
C. 33-21-33 (20lbs)
32-133-16
Workout of the Day
A.
Build to a heavy-ish Deadlift x 3 reps— I arrived late and got to 225.
B.
Three sets for times:
365/245 lb Deadlift x 3 reps
Muscle-Ups x 7/5 reps
Rest 3 minutes
Used 225 lbs and 10 Chest to bars since I don’t have MU.
C.
For Max Reps:
2 Minutes of Rowing for Calories –35
2 Minutes of Handstand Push-Ups — Dips x 13
2 Minutes of Wall Ball Shots (30/20 lb)– x 13
Rest exactly 4 minutes, and then . . .
D.
For Max Reps:
2 Minutes of Rowing for Calories — 29
2 Minutes of Double-Unders — 92
2 Minutes of Ring Dips — 8
oops first row should be 31 not 35
A) Built to 315×3
B) 365 didn’t feel good on the back so I did 315. All muscle ups unbroken
:42, :42, :43
C) 48 cal, 22 HSPU, 36 wall balls = 106 reps
D) 46 cal, 80 double unders, 33 ring dips = 159 reps
A. Worked up to 365. Stopped there for today.
B. Scaled DL to 295 lbs.
1:44 – 1:53 – 1:44 (muscle-ups in singles)
C. 48/13/23 (30 lb. med ball)
46/49/22
30 pound wall ball shots are worse than I imagined (I just got my 30 #er yesterday), but it makes the 20 lb. ball feel like nothing afterwards. I could not get my double-unders going today. Tripped what seemed like a dozen times. Rows felt awesome though. I have done a lot of slow 80% recovery 5k rows over the last two weeks while in injury recovery mode and it sure makes rowing easier.
I am forcing myself to keeping the load and intensity until my hip and back are fully healed up. I am trying not useo more than 80% of max weight I can handle in any movement, and then using about 80% of the Rx’d amount in metcons and intervals Feeling a lot better last few days, but I still want to slowly building up the intensity and not go too hard too fast.
A. worked to 385. Felt kinda heavy..
B. 1:47, 1:20, 1:16 – Linked 5 non-false grip MU’s together. They’re getting easier!
C. 48 cals, 32 HSPUs, 24 WBs @30 = 104
D. 44 cals, 84 DUs, 32 dips = 156
A. Worked up to 408lbs for 3
B. Deadlifts unbroken, but MU still not proficient.
C. 53 cals, 22 HSPU, 34 WB @30lbs = 109
D. 44 cals, 109 DU, 27 dips = 180
GOOD WOD DAY! HAPPY ABOUT MY PERFORMANCE AT LAST!
solid!
A) Worked up to 215#
B) Scaled MU with C2B pull-ups; deadlifts @ 215# TnG
1 – :27
2 – :26
3 – :25
C)
Row Calories: 27
HSPU: 12 (scaled w/one ab mat which is one ab mat less than usual)
Wall Ball Shots: 17
D)
Row Calories: 26
Double Unders: 135
Ring Dips: 16
A. 315
B.@315 1-:34, 2-:36, 3-:37
C. (Had to do out of order)
25 HSPU
17 Wall Balls
37 Calories
D.
38 Calories
125 Double Unders
26 Ring Dips
A)
315/365/405
B)
:28/:31/:29
*using false grip
C)
1)
38 cal, 26 HSPU, 23 Wallballs (#20) = 87 reps
2)
36 cal, 116 DU, 42 dips = 194
A. Up to 150 kg x 3 rep (dead stop)
B. Skip
C. 48 cal/31 strict HSPU/37 WBS 10 kg
total 116 rep
D. 41 cal/ 85 DU/ 42 ring dips
Total 168 rep
DUs suck!!!
Finisher 3 sets of 10 bent over row 60 kg
C+d 280 reps
A.Worked up to 365.
B.Decided to go with 345, 365 felt a bit heavy today. 34s;34s;32s
C.43cal; 30HSPU; 38WB.
45cal; 70DU; 24 ring dip.
Lulu
A.Worked up to 205.
B.Decided to go with 205, felt great. 49s;48s;44s
C.25cal; 28HSPU; 18WB.
25cal; 150DU; 20 ring dips.
MikeE
A.Worked up to 365.
B.Deadlifts felt slow. 35s;34s;35s
C.43cal; 26HSPU; 35WB (20lbs to 11ft target).
44cal; 136DU; 38 ring dips.
Louise crushed me on some things really good day
A. 265 x 3
B. 245# DL + 5 attempted MU + 5 ring dips
1:30, 1:27, 1:50
C. 32, 22, 12 = 66
D. 31, 100, 12 = 143
got to part c and d today.
C.
48 cal
25 hspu
40 wall ball (25# slam ball)
113 total
D.
47 cal
155 x2 under
40 ring dips
A. 225, 295, 315, 345, 385 (5lbs away from one rep max and it felt light!), 405(PR for one rep max and for 3 rep max)
B. 2:04 still cant do any pulling cuz of my pinched nerve so i switched to bar facing burpees instead of muscle ups and i cut out the rest and used it as an extra metcon.
C. Row 45 cal
pushups 65 (just did regular pushups)
wallballs 40
Row 44 cal
DU’s 85
situps 47
Metcon was friggin awesome today!
WU: 3 min air dyne, mobility
A. Build to 3 rep Deadlift:
-135×10
-225×5
-275×3
-315×3
-365×3
B. Three sets for time of:
-Deadlift x 3 reps (365#)
-MU’s x 7 reps
*rest 3 mins between sets
:39, :37, :36 all as RX. Everything unbroken.
C. For max reps:
-2 min row for calories (42 calories)
-2 min HSPU (15, worked on kipping. Still inefficient but getting better.)
-2 min wall balls at 30# (34 reps, should have been 35… No repped the last one.)
*rest 4 mins, then:
D. For max reps:
-2 min row for calories (35 calories)
-2 min Double Unders (102 reps)
-2 min ring dips (26 reps)