Workout of the Day
A.
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(build to work as heavy as possible)
Station 2 – Ring Dips x 10-15 reps @ 2111
B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.
(Recommended weights – 175/115 lbs)
A Clean complex 165#, 185#, 205#, 215#, 225 #, 235# f
Ring Dips 10,10, 10 Banded, 10 Banded, 15 Banded.
B 9 rounds at 175#
A. Clean Complex: 205#, 215#, 215#, 225#, 225#, 235#; Strict Rings Dips (unbroken): 15, 15, 15, 15, 14, 14
B. Rx: 4 Rounds/set
10 front squats per round aint bad! Nice work Kyle!
Thanks! I actually did 24/set. I read it as though the ladder stopped at 3 and then started over and the goal was to do as many rounds of that as possible in 3 minutes. Maybe I should have continued the ladder…
A. Clean complex: 135, 155, 185, 205, 225, 235
Ring Dips: 10 reps each set, this tempo was nasty.
B. Front squats all RX at 175#. 5 full rounds, 5+4 reps, 6 full rounds.
A.
135, 150, 165, 185(F) 185(F) 170
ring dips: 15, 15, 15, 12, 11
B. #155 Round 1= 2 sets, Round 2= 2 sets, Round 3=2 rounds +1hpc+1fs
Real beat up from the weekend! Nothing a little rest can fix!
Way to be smart – listen to that body!
A: #65, #85, #95, #105, #115 HC and PC, failed the cleanx2, dropped back to #95 for the clean. #115 HC/#120 PC/#95 clean. I can clean more than i can squat 🙁
15 ring dips (10/5 each set)
B: #95, 2+2, 2+2, 2+2. HPC’s were easy, but i could barely stand the squats up. Stupid screwed-up back.
C: Hero WOD “Stephen”, 18:27 Rx
What happened with Part C? You decide not to go the strength route?
I will do the strength, but after part A and B, my legs and back were shot. I don’t think i could have done additional squats with reasonable weight without failing form. Stephen is all core and hamstrings, so i figured it’d be a good accessory workout. When i do the 5-3-1 rep scheme, how many sets should i do?
A. 185-205-225-245-255-265 new power clean PR
12-12-12-10-12-11
B. 3 rounds of the ladder + 1hpc + 1 fs /3 rounds/ 3 rounds
Legs are jello
Not sure if i did this right or if I was supposed to keep climbing the ladder, either way I’m completely toast
Super tough workout! Great work today!
A1. Worked up to 130 (5 lbs below my last PR!) After the 24 mins I rested a bit and did single squat cleans and got a new PR today at 145. Felt awesome!
A2. Did parallel bar dips broken up 5 + 5 for the first 2 rounds then 4 + 4 for the rest
B. The front squats killed me! Ended on 2 + 6 each round using 105#
NICE PR!!!
WHOO HOO! Nice Erin!!!
A1. 185, 205, 225, 225, 225, 225
A2. No rings so did 20 close grip push-ups each round.
B. Used 185 finished 5 FS all 3 rounds. This was super hard, quads are jello right now. So, 20 reps per round? 60 total…,
Great work Todd! Mash those legs so you can come back tomorrow and kick more butt! 🙂
Will do thanks. Although I just read we have thrusters tomorrow 🙁
Modified quite a bit today to stay off my knee
A) hang power clean + 2 power cleans – all tng
Strict ring dips
205-215-225-225-225-225
10-8-8-8-8-8
B) wasn’t sure what to swap FS with so
8x500m row 1:00 rest
1:38.1
1:38.7
1:38.7
1:38.4
1:38.7
1:38.7
1:38.5
1:38.2
Rest ~5:00
2x500m row 1:00 rest
1:38.3
1:31.8
Great work Ryan!
This one took me to a dark place I felt when I was on my weightlifting cycle. Honestly it was upsetting to struggle so bad but oh well.
I did 85. 95, 115, got stuck in my head couldn’t do 125. Stuck with 115
I worked on negatives for the dips and did 10,8 ,8 ,6, 6, 6
For the workout I only could do 95.
I got up to 1+5 fs on the first, 1+4 fs on the second and started failing in the front squat on the third called t a day.
Don’t take it too hard. Everyone has off days. Learn what you can from it and move on. 🙂
Just keep moving Lauren. On days when I get a mental block on heavy, I take the weight down and focus on technique. It’s frustrating to miss, but just think that the technique practice will get you closer for next time. Keep on rockn it girl!
I feel ya! I was frustrated today as well. Hang in there, progress is progress, no matter how small it may seem! 🙂
A. 165…215. 195×2. kipping bar Dipsx12x4. Push upsx15x1
B. RX 9+1
Nice work, Kyle!
A1:155/165/175/185/195/205
A2:12/12/12/12/12/12
B: started RX 1st rd 14 reps felt a twinge in my lower back dropped to 155 completed 1 rd and couldn’t lift bar lower back hurt too much. Gonna mobilize and ice
Yikes. Is it ok? I’d probably recommend heat over ice.
It is a little tight but other than that it will be ok thanks for asking. Should’ve went lighter to start if my max for the day was 205 on A I should’ve probably started with 155 or lower over did it with 175
A: 95,105,105,115,125,135 PR!!! Plus hit bodyweight clean today as my weight is 135.7 today!!! Did 8 ring dips per round. (I thought it said 6-8reps, oh well)
B: 115# 2+4 / 2- / 2-
PR star!
A1. 135/165/185×4 … those ring dips were hell on my clean pull; couldn’t make it past 185#
A2. 10×6
B. 2+2 / 2+6 / 2+3 Rx’d
C. (Made up from Friday) 3 sets: DB rows @ 50# x 10/side, single-leg hip bridges x 10/side
Dips! Great job!
A1. 185-195-205-215-220 (failed the clean)-205
A2. 11, 10, 8/2, 8/2, 8/2, 7/2/1.
B. RX @ 175#. 2+5, 2+4, 2+5. 1st round always UB. Individual segments after that. 68 total reps.
Nice work, Jon!
A1)155/165/175/185/195/205
A2) 10 each set
B) DND, will finish later
Great job, Frank!
A: 110/120/130/140/145/150# + 10 static dips
B: 6 rounds / 7 / 6 @ 115#
Nice work, Matteo!