Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

guest
82 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Genevieve (Latin America)
Genevieve (Latin America)
May 3, 2015 10:32 am

Done on May 3:
Gymnastic strength and some tire flips

b: completed all rounds with 64#

Thrusters felt heavier than they should have!!

Phillip Pound
Phillip Pound
April 16, 2015 8:21 pm

Performance A: 265×5, 305×5, 325×3, 345×2, 365×1, 285×10
Performance B: As rx’d (all rounds completed between 28 – 32 seconds).

Aaron Lesher
Aaron Lesher
April 15, 2015 7:42 am

A. 225 x 5/255 x 4/275 x 3/295 x 2/315 x 1/245 x 10

B. Took me 8:23 to finish 6 rounds. Had to sit out 3rd & 5th minute. All I can say is buck furpees!

Todd E.
Todd E.
April 14, 2015 10:19 pm

A. Based on 455. Went on the lower side 325X10 last set, not hard but breathing like it was a metcon when I was done.
B. 4.5 rounds, couldn’t finish last 6 burpees!

wavatar
Admin
Michele Vieux
April 15, 2015 4:54 am
Reply to  Todd E.

OMG! Nice squats!

Eric Martinez
Eric Martinez
April 14, 2015 8:29 pm

A. 240/275/290/310/330/275
B. 5/6 rounds too an extra minute on last set. Spicy

wavatar
Admin
Michele Vieux
April 15, 2015 4:54 am
Reply to  Eric Martinez

Fire!

Chris Stanford
Chris Stanford
April 14, 2015 8:02 pm

A. 155, 180, 205, 220, 235 and 185 (tough at 10 reps, did not go deep except on last rep)

B. Scaled to 95. 2 rounds and into 3, 2 rounds and into 6. 4 rounds total.

wavatar
Admin
Michele Vieux
April 15, 2015 4:54 am
Reply to  Chris Stanford

Good job, Chris.

Juan Mantilla
Juan Mantilla
April 14, 2015 6:01 pm

A) 185# 5x/ 210# 4x/ 225# 3x/ 245# 2x / 255# 1x
Then 225# 10x
B) Rx’D. Rounds 1-4 so far so good 30-35″. Rounds 5-6 nasty!!!

Nice WOD! Txs!

wavatar
Admin
Michele Vieux
April 14, 2015 6:09 pm
Reply to  Juan Mantilla

You are welcome! Great job!

Joan D
Joan D
April 14, 2015 6:40 pm
Reply to  Michele Vieux

Nothing Nice about that wod

Carm
Carm
April 14, 2015 5:18 pm

A. 165/185/200/215/225/175
B. Done Rxd, pretty nasty especially the last round

Jeremy R
Jeremy R
April 14, 2015 5:55 pm
Reply to  Carm

It is a nasty little one isn’t it!!!

wavatar
Admin
Michele Vieux
April 14, 2015 6:08 pm
Reply to  Carm

Great job!

Jake Portnoy
Jake Portnoy
April 14, 2015 4:21 pm

A. 250/290/310/325/345. 275×10
B. JUST missed the last round. Sticking to the rules. 5 rounds completed.

Jeremy R
Jeremy R
April 14, 2015 5:55 pm
Reply to  Jake Portnoy

Nice work!!! Even better sticking to the rules. Integrity, I like it!!!!

wavatar
Admin
Michele Vieux
April 14, 2015 6:08 pm
Reply to  Jake Portnoy

Good job, Jake.

Josh
Josh
April 14, 2015 4:02 pm

A. 185/210/225/240/250/225×10
B. Done Rx. The jacked heart rate and yesterday’s workout made those thrusters awful.

Jeremy R
Jeremy R
April 14, 2015 5:56 pm
Reply to  Josh

You can say that again Josh!!

wavatar
Admin
Michele Vieux
April 14, 2015 6:07 pm
Reply to  Josh

Awesome job, Josh!

Trine Petersen
Trine Petersen
April 14, 2015 3:28 pm

A: Based off 165 #
B: Done RX’d. Around 25-30 sec of rest for the first 4 rounds and then down to about 10-15 sec in the last two rounds.

wavatar
Admin
Michele Vieux
April 14, 2015 6:07 pm
Reply to  Trine Petersen

Yeah, Trine!

Andy M
Andy M
April 14, 2015 1:01 pm

A. BS 5-4-3-2-1 at 205-235-255-275-285 // 10 x 235
B. 6 rds at 95#, most at ~:40 but started creeping.

Bad enough at 95, good on ya if you did Rx. My partner gave me a hard time for scaling, but went along to humor me. He busted time cap on rd 6. Evil little couplet.

wavatar
Admin
Michele Vieux
April 14, 2015 1:24 pm
Reply to  Andy M

Bwa ha ha! Nice job!

Jeremy R
Jeremy R
April 14, 2015 5:56 pm
Reply to  Andy M

I have no idea who programs this, but DEVILS I tell you!

Joan D
Joan D
April 14, 2015 12:28 pm

Deadlift for strength

B. Odette with 45lb bar, she placed two 25lb plate underneath each end of bar for jumping height purposes, she did 3 rds in the 6 min mark but kept going to 12 min mark to complete 6 sets

Joan 5rds RX didnt think this would be that bad, 30 sec then 33, 36, 4th rd I had to break up thrusters to 5/1 and took me 58 seconds, skipped rd 5, and started last rd on minute 5, I thought I would do better but mentally broke on rd 4, oh well thats how it goes

wavatar
Admin
Michele Vieux
April 14, 2015 1:23 pm
Reply to  Joan D

Nice work, team!

Jeremy R
Jeremy R
April 14, 2015 5:58 pm
Reply to  Joan D

I was ever so close to being right there with ya Joan! Round 4 was rough. I was doing the rounds in my head and on that round I actually said crap, 2 more to go…

Joan D
Joan D
April 14, 2015 6:38 pm
Reply to  Jeremy R

Just mentally destroyed on rd 4, 115 was feeling like 200 lbs

Kimmi
Kimmi
April 14, 2015 12:09 pm

A.
5 x 72 kg
4 x 82,5 kg
3 x 88 kg
2 x 93,5 kg
1 x 100 kg
10 x 85 kg

B. 6 rounds RX

wavatar
Admin
Michele Vieux
April 14, 2015 1:23 pm
Reply to  Kimmi

Awesome, Kimmi!

Jon S
Jon S
April 14, 2015 11:18 am

A. Done off most recent 1RM of 320. 210-240-255-275-290…255X10
B. Done RX. About 30s per round. Got spicy on round 5.

wavatar
Admin
Michele Vieux
April 14, 2015 1:23 pm
Reply to  Jon S

Great job, Jon!

Jeremy R
Jeremy R
April 14, 2015 5:59 pm
Reply to  Jon S

30 seconds per round is great!! It took me about 40, but I might have sand bagged bit, knowing it was going to kill me to get through 6 minutes of this sucker!

Kate P
Kate P
April 14, 2015 9:43 am

A. Done to a box at parallel. Old 1RM was 175; based these off of a very conservative 125 (too conservative I think). Will up numbers next time these are programmed to see how I feel.
B. Done Rx’d but only got 4 rounds sticking to the guidelines (movements spilled over into 3rd and 5th minutes so took the remainder of those minutes off). Burpees are starting to get uncomfortable and will likely need to be modified soon.

wavatar
Admin
Michele Vieux
April 14, 2015 10:31 am
Reply to  Kate P

Great job, Kate!

Kyle J Smith
Kyle J Smith
April 14, 2015 9:11 am

A. 235. 265. 285. 300. 320. 265×10.
B. 115# BTN thrusters. Rested in 4th minute (6th minute was sloppy as shit.)

Jeremy R
Jeremy R
April 14, 2015 9:44 am
Reply to  Kyle J Smith

it is amazing how that thing turned into 6 minutes of hell!!

wavatar
Admin
Michele Vieux
April 14, 2015 10:31 am
Reply to  Kyle J Smith

Great job, Kyle!

Bz
Bz
April 14, 2015 8:48 am

A. 295-335-365-385-405, 335×10
B. Complete.. absolutely horrible

Jeremy R
Jeremy R
April 14, 2015 9:44 am
Reply to  Bz

4 Bills!!! Nice work Bz! I agree 100%, bur evil workout!

wavatar
Admin
Michele Vieux
April 14, 2015 10:30 am
Reply to  Jeremy R

Super nice!

Nick
Nick
April 14, 2015 8:28 am

A. 220/255/270/285/300/235X10
B. Couldn’t drop weights this morning so went with yesterdays part B-
6 RDS-first 2 RX then went to HS negatives to keep the pace moving, no issues with KB swings or DUs

wavatar
Admin
Michele Vieux
April 14, 2015 10:30 am
Reply to  Nick

Awesome, Nick!

Erik - Stockholm
Erik - Stockholm
April 14, 2015 8:14 am

A. 50-60-65-70-80-60 [kg]
B. 5rnds (rested on round 4) 40 kg

wavatar
Admin
Michele Vieux
April 14, 2015 10:30 am

Allright, Erik!