A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds
B.
Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.
A. Bryan – 155#, 165#, 170# all x 6 reps; 15, 12, 10.
B. Bryan (run 400m vs. row. continue until complete 30 GTOH) – 11, 10, 9. Christy (65#) – 10, 11, 9.
A. 225, 23
245, 17 extra rest
265 (3 & 3), 18
B. No time… Plus I don’t think my hand can do anything overhead right now…?
A. 185×6, 205×6, 235×5; 17, 14, 12
B. Every 2 for 10, push press + OHS. Up to 115
C. As Rx’d, 11, 9, 10
D. 3 sets DB curls x8
E. Core work
A. 155/10; 165/8; 165/10
B. Scaled to 115 lbs..6/12/12
A. 6@145 + 8pu
6@165 + 8pu
6@175 + 8 pu
B. No rower so did 400m and 95lbs gr to ovh
-4 sets: 10-10-6-4
A. 6×40/ 10
6×45/9
6×50/8
B. 3 sets RX 10/10/10
A: 5x60kg/12
5x70kg/12
4x70kg/12
with Pawel part B: RX 3 rounds 11/10/9 – total work time 8:50.
A: 80 kg x6; 90×6; 95×6 Fsq/ 9/8/7 sup. PU
B: 4 sets/ 1:45 per 500 m /6 (60 kg) PC&PP
/9/7/8 @50 kg
A.
60kgx6/9
70kgx6/9
80kgx6/8 at tempo
B. 5 rounds: 5/7/6/6/6 rx
A:
6x60kg/12
5x70kg/12
4x70kg/12
Temperature was killing me
B. 4 hours 6/8/9/7 1:40 – 1:50 row RX
Not that bad on Clean and jerks but part A killed me probably becouse the temperature.
Where and how hot, Pawel?
We are based in Poland (Europe) yesterday was very hot aprox 32 celcius degree and absolutely no wind 🙂 so our BOX in the early morning was very warm as well so we was sweting like hell after part A already
A.
90×6/15,
100×6/12,
100×6/10.
B 3 rounds: 10/11/9 reps. Around 1:50 for rowing part.
A. 135×6 155×6 175×6 misread so I ended up doing just 10 pull ups each time
B. 4 rounds at 95. Did 8,8,8,6 power snatches and kept the row at 2mins
A. I went a little lighter then I should have, but wanted to really get the 3 seconds down. 85, 100, 110 x 6 reps 9, 8, 8 SSPU – excited that I can do that many unbroken strict. Something is working! B. This was SOOOO painful! Scaled to 75# because I was thinking to power snatch. I did 4 PS and then had to switch to C&J because my legs were jelly. 9, 10, 11 – to be honest and upfront and all that, I was jerking it overhead when the buzzer went off. But I was sure as… Read more »
A: 145/11, 155/11, 165/10
All @tempo and squats x 6 each set
Too many people for 1 rowing machine so I ran 400m and scaled to 115 for G2OH.
B: 8, 9, 8, 6
If you do math like I did that was 30. Do real math and it equals 31.
A. Front squats
3 x 5-6 @ tempo
205×6, 210×5(6?), 215×6
15lbs up from last time we did these.
Strict max pull ups @tempo
13, 11, 11
B. Had to modify a bit because working out solo and injury.
AMRAP 3 minutes
3 single arm power cleans @135
6 shoulder-over head @135 (from a rack)
9 burpees
Complete a total of 3 sets. Continue each set where I left off.
Rest 3 minutes between sets
6 rounds
How on earth do you clean 135 with one arm? That is pretty cool.
Thanks Ryan! They’re not always pretty but they’re getting better.
A) 125/15, 140/12, 155/11
B) @115#, 10/9/11 (pushed it hard that last round to avoid another set, currently laying on the ground as I type this.)
A. 135×3, 8strict pull-ups
B. Did solo with 500m run and 2 min rest in between (no rower). Started with power snatch and couldn’t string together enough reps so switched to clean and jerk. 6, 10, 11, 3.
Part of Teams of 3 Granite Games Qualifier so I subbed in my 3-Rep OHS in place of the fronts to get that score: 115-135-165-185-205-225-235-240×2 Hit my old 1-Rep OHS and did it for 3, then went for hit and hit a new 1-Rep of 240 and figured why not ty and hit 3… only stood up the second, lol Had my Girlfriend working with me on part B, she scaled a little in the weight but I attacked it at 135. 12/10/8 This was a sweaty one at the gym so on the 8 I just held on to… Read more »
240 for OHS is beyond impressive
Thank you!!! It’s something I hadn’t really tested in a while, but I know from having spent a few months working with Jared and Jon on just Oly lifts it would probably go up lol
I chose to go lighter on weights today and attacks the wod with more intensity; in A worked up to my 80% and focused on good tempo, and in B I used a bit less than my 50% but went at it like I wanted to throw my lungs out at the end; used barbell cycling of 6 reps per cycle A) used 3 small bands for the chin ups; in kgs: 72.5×6 / 8 reps 75×6 / 8 reps 80×6 / 8 reps B) scaled the weight to 40 kgs. Total work time 8:24. 1:50 / 12 1:52 /… Read more »
Great work on B
Any tips on breathing during tempo squats? I pretty much hold my breath on the 3 second decent and I know that limits me.
That’s pretty much it, it’s a capacity you’ll develop little by little, but you have to brace and hold the air in
Thanks. I’m just always so winded after tempo squats
The struggle is real with those tempos