A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

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Bryan
Bryan
June 14, 2017 2:35 am

A. Bryan* (Floor press vs. bench press) – 105#, 115#, 125#, 135# all x 8 reps.
B. Bryan* – HSPUs: 5, 4, 3. Strict Pull-Ups: 11, 8, 8. Toes to Bar: 10, 8, 8.

BenW
BenW
March 15, 2017 8:07 am

A) up to 100kg
B) way harder than expected!

Steve Bielmeier
Steve Bielmeier
March 14, 2017 9:16 pm

A. Worked up to 6x185lbs
B. Subbbed decline push-ups for HSPUs.
13,7,6
6,6,5
10,11,8

Teddy
Teddy
March 14, 2017 7:17 pm

A. BP: 135 x 8, 155 x 6 (last three sets) @ 20X1

B1. HSPU: 7/10/8
B2. Strict Pull-up: 12/10/8
B3. T2B: 11/9/8
(Modified the BBJO’s with a one inch box for the knee.)

This was deceivingly difficult, but a win since the baby didn’t cry once!

Catherine Blatner
Catherine Blatner
March 14, 2017 8:07 pm
Reply to  Teddy

Your baby is strong! This workout made many cry today 😉 haha

Andy M
Andy M
March 14, 2017 7:11 pm

A. BP 8 x 165-175-180(6)-175
B. I completely spaced the instructions and got a solid 1 x set in:) Figured we were cutting volume during Open season, then logged on to see everyone did 3 x the work. Shame.
8/13/15 reps.

Catherine Blatner
Catherine Blatner
March 14, 2017 8:08 pm
Reply to  Andy M

Haha! My class was very disappointed when I reminded them after they thought they were done that they still had two more rounds!

Kenny Friede
Kenny Friede
March 14, 2017 6:06 pm

A. 195 205 215 225
B. Done

Phillip
Phillip
March 14, 2017 3:16 pm

A. Up to 195, shoulder starting hurting so had to pull back
B.
8/5/5
9/6/5
10/12/12
C.
Dips
Shoulder mobility
Yoga

Catherine Blatner
Catherine Blatner
March 14, 2017 8:08 pm
Reply to  Phillip

Great work adding Yoga and mobility into your training!

Bob M.
Bob M.
March 14, 2017 2:49 pm

A. 135, 145, 155, 165 all x 8

B.

HSPU – just messed around to keep shoulders fresh

STRICT PULL-UPS – 16 / 11(clock error) / 14

T2B – 20 / 18 / 18

All the sets of burpee box jumpovers were done within 30 seconds so I feel my rep count should have been higher

thelonghorn
thelonghorn
March 14, 2017 7:03 pm
Reply to  Bob M.

Jeeze Bob, were you on fire while your were doing the BBJOs!!?

Bob M.
Bob M.
March 14, 2017 7:25 pm
Reply to  thelonghorn

Burpees and box jumps are my jam! Love them. Need to do something to keep pace with you bro!!! I’m actually getting better at them and performing more proficiently.

Catherine Blatner
Catherine Blatner
March 14, 2017 8:08 pm
Reply to  Bob M.

DANG! Speedy burpee box jumper over here!

anders folger
anders folger
March 14, 2017 2:38 pm

B only due to time….
As Rx shspu-14/9/7, strict pu-12/10/8, t2b-15/13/10. This got spicy.

Catherine Blatner
Catherine Blatner
March 14, 2017 8:09 pm
Reply to  anders folger

Way to get it in!

David Franco
David Franco
March 14, 2017 2:32 pm

A. Worked up to 185 lb I was able to catch the tempo
B. 7-7-7…3-5-4…2-3-5

Catherine Blatner
Catherine Blatner
March 14, 2017 8:10 pm
Reply to  David Franco

Great work today David

David Franco
David Franco
March 15, 2017 4:46 pm

Thanks for the support!!

Britt J
Britt J
March 14, 2017 2:19 pm

A.105-8/110-8/115-6/120-6 @20×1
B. Sneaky way to make me do 81 burpees and box jumps
Crazy gym time so getting to the rack was hard
HSHold each rd.
Kipping pull-ups 4/4/4
K2E 5/5/7
My punishment for sucking was 19 more burpees to make it an even 100

Catherine Blatner
Catherine Blatner
March 14, 2017 8:10 pm
Reply to  Britt J

This was a hard one Britt!! You did awesome

Candy Olkey
Candy Olkey
March 14, 2017 2:01 pm

A. 85×8, 95×8, 105×6 @ 20X1
B. Totally under estimated this!!
All BBJO 20″ box
HSPU – 0 (not even kipping) / 7 off box / 7 off box
S Pull Ups – 6 / 7 / 7
T2B – 15 / 15/ 17
Cool down – couple rounds with STELLA!! AKA – shoveling snow out of driveway..we have about 8+ inches here in the Corning, NY area!!!

James
James
March 14, 2017 1:43 pm

A. 135×8, 145×7, 150×6, 150×5. All done 20X1.
B. Rx. Strict HSPU: 5/3/2
Strict pull-ups: 9/8/8
T2B: 10/10/10
The HSPUs were easily the hardest. I thought I’d be able to get similar numbers as the pull-ups and T2B but absolutely not!

Mani Sadegh
Mani Sadegh
March 14, 2017 1:38 pm

A: Up to 6x75kg – probably could have gone for more reps if I had someone to spot me..
B: scaled HSPU (pike push ups) and subbed k2e for t2b
Lost count but I think I did about 5-8 / 7 / 12 on each movement

Jr
Jr
March 14, 2017 1:28 pm

A. Kept it light as bench flares up the shoulder .. 165 #
B. Kept a running total . 123 total reps rx .
That 30 sec rest comes quick !

Catherine Blatner
Catherine Blatner
March 14, 2017 8:13 pm
Reply to  Jr

Feel free to modify any movements that don’t feel awesome on your body. I suggest some bent over rows to pull the shoulders back when bench press is hard on the shoulders. Anterior shoulders are very common and we must do more pulling to combat it 🙂 Also, Lots of mobility could be done instead. Excellent work today Jr.

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Michele Vieux
March 14, 2017 11:36 am

I made up my own version of the workout today. 🙂 Bench press bothers my shoulder so I did this…

A. Seated Shoulder Press x 6-8 (80/85/90/95 – all x 8 except last set x 7)

B. Sled Fun! Seven Sets:
Bent-Over Reverse Drag (holding onto band w/ shoulders pinned back) x 25 yards
Low Bar “Sprint” x 25 yards
Rest as needed (90s-2 minutes)

thelonghorn
thelonghorn
March 14, 2017 11:48 am
Reply to  Michele Vieux

Sled fun, that’s funny?

jorge gonzalez
jorge gonzalez
March 14, 2017 12:10 pm
Reply to  Michele Vieux

that sounds like something that I need to try

Ursula
Ursula
March 14, 2017 11:35 am

A.
8×85 8×95 8×100 8×105

B.
SHSPU (to abmat) 7-6-7
SPull Ups 7-8-8
T2B 9-10-9
[Failed a lot of T2B 🙁 ]

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Michele Vieux
March 14, 2017 11:39 am
Reply to  Ursula

Failed like your toes didn’t touch? Or in another way?

Ursula
Ursula
March 14, 2017 11:46 am
Reply to  Michele Vieux

Yes, feet didn’t touched the bar.

Slawek
Slawek
March 14, 2017 11:19 am

A:
1) 50kg x8
2) 55kg x8
3) 55kg x6
4) 55kg x6

B:
Subbed Strict Handstand Push-Ups for Chest Dips and Toes to Bar for Knees to Elbows
Box: 24″
Reps (numer of station and reps in each round):
1) 7; 4; 3
2) 5; 5; 4
3) 12; 10; 6

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Michele Vieux
March 14, 2017 11:39 am
Reply to  Slawek

Woo hoo!

jorge gonzalez
jorge gonzalez
March 14, 2017 10:23 am

Before the wod, I did accesory Pull Up work, 3 rounds of 3 negatives with a pause on different stages of the descent. My forearms said hello.

A) worked up to 65 kgs focusing on having a good control on the tempo

B) for the hspu I used two abmats to reduce the movement length and subbed the pull ups with kipping ring pull ups. Used 20” box for the burpees. It was all coming along but in the last pull up round, I slipped on the jump over and this happened
comment image

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Michele Vieux
March 14, 2017 11:37 am
Reply to  jorge gonzalez

Ouch! Dang!

jorge gonzalez
jorge gonzalez
March 14, 2017 12:07 pm
Reply to  Michele Vieux

last time I crashed my right leg now it’s the left, at least I’m symmetrical now

Justin Harley
Justin Harley
March 14, 2017 12:33 pm
Reply to  jorge gonzalez

I’ve had a couple of those happen…No fun…

Mani Sadegh
Mani Sadegh
March 14, 2017 1:54 pm
Reply to  jorge gonzalez

Ouch…

Catherine Blatner
Catherine Blatner
March 14, 2017 8:13 pm
Reply to  jorge gonzalez

Booo!!! 🙁

thelonghorn
thelonghorn
March 14, 2017 10:04 am

A. Did 6 sets of Floor Press, Up to 215×6
B. Subbed DB skull crushers 35#/Alt DB Row 75#/GHD sit-ups for HSPU/pull-ups/T2B, and focused on increasing my BBJO splits. 13/18/12,12/16/11, 11/16/11. Last BBJO split was 37s.

17.3 induced shoulder anger was the reason for the subs. Kids have Crossfit tonight so I plan on 1 hr of shoulder and hip mobility!

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Michele Vieux
March 14, 2017 11:38 am
Reply to  thelonghorn

Great subs! I totally switched up B for a similar reason.

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