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)
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.
A. 335# old 1rm.
B. 57 pull ups and 28 hspu amassed
C. 53 reps.
A. 160kg
B. PUs: 28, 20, 12; HSPUs: 15, 13, 10
C. Rx: 79 Wall Ball Shots
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
A.) 300lbs
B.) Pull Ups: 50 / HSPU: 32
C.) 4:00, 40
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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
Solids scores all the way around! Keep up the good work
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
With a pause! Awesome job! That position must be improving and on its way to perfection =)
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!!!
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!
A. BS to 3×275
B. PU 25-18-12 // HSPU 16-10-6
C. 3:55, 78 Rx.
3x 300 is coming soon! I can feel it. Nice job today
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!
Welcome to PR city Felix! Glad you enjoyed todays programming =)
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
Super Strong back squat! Have you hit 500# yet for a 1RM?
Once, along time ago in powerlifting meet so with suit and knee wraps….. So that has been my goal
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#
PR Stars! Nice job richard! And wow, 27 pull-ups in the first 90 seconds is impressive
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…
Best score on the metcon that I have seen all day! Nice work Chad!
B.
PU 25-15-10 = 50
HSPU 24-14-8 = 46
C. 71. Row in 3:43
Awesome job on that gymnasty performance my friend!
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.
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
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A: worked up to 3x140kg
B: Pullups: 22/13/8
HSPU: 13/9/6
didn’t have time for the WOD.
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.
A) worked up to 270#
B) Pull-ups: 17/11/7
HSPU: 16/11/7
C) Ran 1200m, 30 Wall Balls
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!
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
PR Stars!
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 »
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!