Workout of the Day
A.
Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B.
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/12 lbs)

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Bryan
Bryan
October 29, 2015 3:33 pm

A. Bryan (build to a 3RM Front Squat) – 155#, 165#, 175#, 185#.
B. Bryan – Pull-ups – 23, 16, 10. HSPUs – 14, 11, 6.
C. Bryan (Run 800m vs. row) – 75.

Joshua T
Joshua T
October 11, 2015 12:20 pm

A. 335# old 1rm.
B. 57 pull ups and 28 hspu amassed
C. 53 reps.

Kyle Swinford
Kyle Swinford
October 9, 2015 9:20 pm

A. 160kg

B. PUs: 28, 20, 12; HSPUs: 15, 13, 10

C. Rx: 79 Wall Ball Shots

Matteo Kravczyk
Matteo Kravczyk
October 6, 2015 4:26 am

A: 220# x 13 reps ( i don’t have more kgs) PR + 1 reps
If i had any knee support I could do more reps.

B: PU – 25 , HSPU – 17 / 15 , 12 / 9 , 6

C: Row 1000 Meters = 100 BB 45# Rows – 2:30 , Ball 20# – 73 reps

Jose Quan
Jose Quan
October 6, 2015 3:15 am

A.) 300lbs
B.) Pull Ups: 50 / HSPU: 32
C.) 4:00, 40

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Kekaliloa
Kekaliloa
October 5, 2015 9:46 pm

A. 330lbs

B. SP- 32
SHSPU – 30
SP – 26
SHSPU – 20
SP – 13
SHSPU – 10

C. Didn’t have a rower so had to run 1000m. Took a lot longer than expected.
25 Wall Balls

Bryce Smith
Bryce Smith
October 5, 2015 10:31 pm
Reply to  Kekaliloa

Solids scores all the way around! Keep up the good work

Carm
Carm
October 5, 2015 8:32 pm

A. 3 rm 210 with a 2 sec pause at the bottom
B. 12/9, 9/9, 6/6 added black band harness to pull up rig to scale SHPUS

Bryce Smith
Bryce Smith
October 5, 2015 10:30 pm
Reply to  Carm

With a pause! Awesome job! That position must be improving and on its way to perfection =)

Amber Nollen
Amber Nollen
October 5, 2015 7:11 pm

A: I didn’t back squat per se… I did Sally squats with 95# with my class. Sucked! I missed about 3 or 4 of the “bring Sally downs” but it was good work for me to work on getting up from the hole!
B: PU: 15/10/7 HSPU with 2 green bands 25/17/15
C: Did 500 airdyne pumps (my equivalent of 1000 m row, but getting a concept 2 soon!!! I’m using some of the vacation I never took with my previous job to buy it 🙂 ) Then got 56 w/ a 14# wall balls…Sally killed my quads!!!

Bryce Smith
Bryce Smith
October 5, 2015 10:29 pm
Reply to  Amber Nollen

Bring Amber Up Bring Amber down! haha Nice job having some fun with the squat session and I’m so excite for you to get a rower!

Andy M
Andy M
October 5, 2015 6:57 pm

A. BS to 3×275
B. PU 25-18-12 // HSPU 16-10-6
C. 3:55, 78 Rx.

Bryce Smith
Bryce Smith
October 5, 2015 10:28 pm
Reply to  Andy M

3x 300 is coming soon! I can feel it. Nice job today

Felix JC
Felix JC
October 5, 2015 5:12 pm

A. 255 PR!
B.
18, 15, 9 pull ups
7, 5, 5 HSPU’s
C.
3.52 row
79 wall balls

Today was really fun!

Bryce Smith
Bryce Smith
October 5, 2015 10:27 pm
Reply to  Felix JC

Welcome to PR city Felix! Glad you enjoyed todays programming =)

Bz
Bz
October 5, 2015 4:31 pm

A. Up to 425# 20# pr
B. Strict Pull ups–25-19-11
Shspu– 28-17-9
C. Row took 3:53 83 wall balls

Bryce Smith
Bryce Smith
October 5, 2015 10:27 pm
Reply to  Bz

Super Strong back squat! Have you hit 500# yet for a 1RM?

Bz
Bz
October 6, 2015 10:17 am
Reply to  Bryce Smith

Once, along time ago in powerlifting meet so with suit and knee wraps….. So that has been my goal

Richard Madrid
Richard Madrid
October 5, 2015 3:38 pm

A) Back squat 3RM @ 345. New PR.

B)
strict pull-ups: 27/13/10
SHSPUs: 12/9/7

C) AMRAP 8mins: 1000m row 4:02/52 wallballs 20#

Bryce Smith
Bryce Smith
October 5, 2015 10:26 pm
Reply to  Richard Madrid

PR Stars! Nice job richard! And wow, 27 pull-ups in the first 90 seconds is impressive

Chad Walding
Chad Walding
October 5, 2015 1:28 pm

A. 285

B.
Strict pull-ups: 23/15/9 = 47
Strict HSPUs: 14/12/5 = 31

C. 91 WBs with 3:30 row
*kept a 1:40/500m pace up to 800m then coasted the last 200m to recover. Worked well…

Bryce Smith
Bryce Smith
October 5, 2015 10:25 pm
Reply to  Chad Walding

Best score on the metcon that I have seen all day! Nice work Chad!

Tim
Tim
October 5, 2015 12:44 pm

B.
PU 25-15-10 = 50
HSPU 24-14-8 = 46

C. 71. Row in 3:43

Bryce Smith
Bryce Smith
October 5, 2015 10:24 pm
Reply to  Tim

Awesome job on that gymnasty performance my friend!

Jon S
Jon S
October 5, 2015 9:37 am

A. Worked up to 275. Then got 2 at 295. Almost had the third rep, but got stuck in the middle.
B. Pullups – 28, 18, 12. SHSPU – 25, 17, 9.
C. 69 reps RX. Legs were done. Sets of 10 until the last set of 9.

Bryce Smith
Bryce Smith
October 5, 2015 10:23 pm
Reply to  Jon S

Awesome Jon! You are so close to joining the 300# club for your 3RM. Work on that speed and positioning through the middle and you will own it next time. I look forward to seeing your results

Devon N. Harris
Devon N. Harris
October 5, 2015 9:07 am

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Tobias Johansson
Tobias Johansson
October 5, 2015 7:44 am

A: worked up to 3x140kg
B: Pullups: 22/13/8
HSPU: 13/9/6

didn’t have time for the WOD.

Bryce Smith
Bryce Smith
October 5, 2015 10:22 pm

Nice job on the first stuff, Try to sneak in that wod later in the week as the row is good for your conditioning and the volume accumulation and repetition on the wall balls will help to get your legs strong.

Frank Palomino
Frank Palomino
October 5, 2015 7:03 am

A) worked up to 270#

B) Pull-ups: 17/11/7
HSPU: 16/11/7

C) Ran 1200m, 30 Wall Balls

Bryce Smith
Bryce Smith
October 5, 2015 10:20 pm
Reply to  Frank Palomino

The pain of a workout is never worse than the pain of regret. Always remember that and remember the Invictus Motto: full effort is full victory!

Chris M.
Chris M.
October 5, 2015 6:51 am

A. Worked uo tio 330# (5# PR)
B. As Rx
Pull-up: 21-15-9 (45)
HSPU: 21-15-8 (44)
C. As Rx – 72

Bryce Smith
Bryce Smith
October 5, 2015 10:20 pm
Reply to  Chris M.

PR Stars!

Lauren Evans
Lauren Evans
October 5, 2015 6:01 am

I loved this because it’s a ton of stuff I’m not good at! This was a blast I absolutely love working on weaknesses A. 185 with out a belt which is about 40# under myself 3rm not upset at all. B. 5pull ups, 10hspu (abmat and 10# plate) in trying to work on building up strength in that again and before that’s how I learned! I’m going to fight until there’s no help! C. I got 40 wall ball and my 1000m row was faster this week than last. I had a couple issues that cost time like loosing my… Read more »

Bryce Smith
Bryce Smith
October 5, 2015 10:19 pm
Reply to  Lauren Evans

Haha working weaknesses is key to improvement and good job strengthening that midline without the use of a belt. Keep up your amazing spirit and positive attitude and the sky is the limit!

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