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
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.
A) up to 100kg
B) way harder than expected!
A. Worked up to 6x185lbs
B. Subbbed decline push-ups for HSPUs.
13,7,6
6,6,5
10,11,8
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!
Your baby is strong! This workout made many cry today 😉 haha
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.
Haha! My class was very disappointed when I reminded them after they thought they were done that they still had two more rounds!
A. 195 205 215 225
B. Done
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
Great work adding Yoga and mobility into your training!
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
Jeeze Bob, were you on fire while your were doing the BBJOs!!?
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.
DANG! Speedy burpee box jumper over here!
B only due to time….
As Rx shspu-14/9/7, strict pu-12/10/8, t2b-15/13/10. This got spicy.
Way to get it in!
A. Worked up to 185 lb I was able to catch the tempo
B. 7-7-7…3-5-4…2-3-5
Great work today David
Thanks for the support!!
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
This was a hard one Britt!! You did awesome
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!!!
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!
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
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 !
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.
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)
Sled fun, that’s funny?
that sounds like something that I need to try
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 🙁 ]
Failed like your toes didn’t touch? Or in another way?
Yes, feet didn’t touched the bar.
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
Woo hoo!
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
Ouch! Dang!
last time I crashed my right leg now it’s the left, at least I’m symmetrical now
I’ve had a couple of those happen…No fun…
Ouch…
Booo!!! 🙁
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!
Great subs! I totally switched up B for a similar reason.