Workout of the Day
A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups
Pretty sure this is my first post on here…
A. 95# x 3
B. 4 Rnds @ 75#
Did comp class at 7am and re did 15.4 -got 55 reps
Hit performance later and for OHS got up to #135, haven’t done a 3rm so this was fun!
Did 3 rounds + 18 RX
A. 115#, 125#, 135#, 145#, 155# – should probably up weight
B. Did not see the 12 pull-ups per round so I did a 3/6/9 rep scheme! Stupid me! Scaled to a 115# bar:
4 rounds even
OHS – 75, 85, 95, 105, 115 x 3
Should have tried for more weight.
amrap – 3 rounds + 3 snatches + 6 OHS + 9 burpees over the bar @ 75#.
Remember that you are strong! Great job!
I know you’re right! I was just testing the waters getting back into lifting though. Last Wednesday when we did clean and jerks I blacked out and had felt off all the way up until Sunday so I took most of last week off. luckily I’m feeling better now! although I haven’t been able to get another muscle up since I got them the first day
OHS 95,115,135,155,175
AMRAP
3rds plus 4 OHS
1st day of program. Shoulders were smoked from 15.4 redo.
Great! #gainz
A) 135, 185, 185, 195, 225 x3
B)finished 3 rounds + 1 hang snatch
My third round was easily my fastest, knew if I got back to the pull up bar I could knock them out, burpees slow me down tremendously
Beast mode!!! Nice work Andrew!
Thank you, I used to follow this blog for about 7 months or so last year, then got sent out of country, combined with following a strength program for a bit, now I’m back on it and trying to get my conditioning back
Great job, Andrew! Welcome back!
A. 95/115/135/135/135. Didn’t have a 1RM for OHS. 135 was a good weight for my max. Goin to keep working on form and technique to build that number.
B. 3+14. 95# hang snatch and OHS. BLACK band for pull ups. This was a tough one but I enjoyed it.
Great job, Brian! Especially on Part B!
A. Up to 205
B. 2 rounds. Finished in 5 minutes and had to tap out. Gotta say I really don’t like when we have the same movement in the metcon as the strength.
Muscle fatigue or you’re just bored with it already?
Fatigue for sure! Definitely not bored. Maybe my body is just not as adapted as it should be. Really love and appreciate the programming.
PR stars for Victor!!! Nice work!
Yay for PR stars!
A: 3 reps on every 2 min
95/105/115/120/135
NEW OHS PR!!! Previous was 1 rep at 120!
B: 3 rounds + 16 reps
95#/kipping pullups
PR Stars for Victor!! Nice work. Those always feel good.
Thanks Jeremy! I appreciate it!
Awesome job, Vic! That’s a huge PR!
rested two days and ate about 40 grams of clean carbs extra (but within 1,200 calories limit) over the last two days to prepare for another practice pft today (last practice test was october) Sit ups (max in 1 minute)- 42 (decrease from 48) 300 meter run- 1:00 min (:58 from prior) max pushups untimed – 38 (33 from prior) 1.5 mile run – 11:21 (12:14 prior) all in all, i received the same number of points from my October practice test (18 points total)…the improvements cancelled out the sit-ups and 300 m sprint. things i learned….retest more often. test… Read more »
Interesting ups and downs…
When’s the next test? Good call on the short distance sprints…that works for things other than running…
I’m going to try to do a practice test every month. The actual test hasn’t been relayed to me yet (probably sometime in July). Unfortunately, the crazy weather patterns here in Chile lead me to get sick on Tuesday. I’m deliberating if after 2 days off already I should start moving again slowly this afternoon.
Bummer you are sick! Here is a good article on how to decide if you should workout or not while sick: http://www.precisionnutrition.com/working-out-when-sick
First WOD in a while (taken a bit of a hiatus). Pretty sure this is my first post on here…
A. 95# x 3
B. 4 Rnds @ 75#
A. 135/155/165/175/185
B. 3+18 Scaled
115# Hang Power Snatch and Strict pull-ups
C. 1 mile run: 6:40
Ouch, a mile! Nice work.
A- 165-185-195-205(1)-205(2). B- RX with Bar-facing burpees. 4 + 3 HPS +2 OHS. HPS 3, 3, 2/1, 2/1, 3. OHS and PU UB.
BOOM! Nice work Jon!
Thanks man! Right back at you. I really wanted that third rep at 205.
Very nice! You did great on Part B!
A. 225#
B. RX 3+13
Nice, Kyle! That’s a solid OHS for 3!
A. 155, 175, 185,195, 205
B. 3+27 Rx 3 pull ups short of 4 rounds. I should punch myself in the throat for not going just a little bit harder to get 4 rounds…
See my comment to Greg below. No neck punching!
Great advice!!!!
A. 95/115/135/135/135 – Never got to 135 before but these felt good! Exciting progress.
B. 3+28 @ 95lbs – disappointed I didn’t hit 4 full, next time I will!
I feel your pain Greg. I was 3 short…
Great job on those OHS! Always shoot for “no regrets on Part B” so think back to where you think you could have grabbed those 3 reps and make sure you don’t miss them next time!
A. 115, 135, 145, 160, 175
B. RX 93–3 rds + 3 snatches
Great start to the week, thanks!
Great job, Nick!
Lateral or bar-facing burpees? Does it matter? Thanks
Lateral if you have space constraints and bar-facing if you want to practice for Games standards. 🙂
Cool, thanks
First time posting workout results here. Glad to see OHS come up as I very much need to work on technique & flexibility in the overhead position.
A) worked up to 85 x 3. Previous 1RM is 95.
B) 2 full rounds plus 27 reps. Broke the OHS into 3+3 & pull-ups were kipping. Needed 3 more pull-ups for 3 full rounds.
Welcome, JP! Great job on the OHS work! Keep posting your results and any questions you may have!
Will do, Michelle. Thanks. Really appreciate the community you all promote here. I’ve been following the programming here for a couple months while I finished out the garage gym and it’s nice to start putting it to use!
A.
95#, 105#, 115#, 125#, 135#
2 minute rest. Chased each set with 5 CTB pullups.
B. All pullups strict
2 full rounds + 3 snatches, 6 overhead squats, 9 burpees and 7 pullups
85 total reps
Great job, Justin!
Way to make a nice little workout just a bit tougher by doing strict pull ups! Nice work!
Thanks man!
I’m good with pull ups but I’ve got a ways to go til I’m hitting the big boy weight on the overhead squats like you are!
Isn’t the grass always greener?? LOL I wish I could hit the body weight stuff like you!