Workout of the Day
A.
Front 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 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs – take weight from the floor)
30 Pull-Ups
Run 800 Meters
A.Front Squat
*Set 1 – 5 reps @ 80
*Set 2 – 4 reps @ 90
*Set 3 – 3 reps @ 100
*Set 4 – 2 reps @ 105
*Set 5 – 1 rep @ 110
*Set 6 – 3 reps @ 102.5
*Set 7 – 5 reps @ 100
B. Conditioning
12:14 RX
Pull Ups 20/10
Squat: 12/10/8
A) 195,225,240,255,275, 255, 250 x 5
B) 20:54 Rx…. Running was almost comical! Jello legs for the first 800…then felt like concrete boots my second 800.
Performance A: 205, 235×4, 250×3, 265×2, 285×1, 265×3, 250st
Performance B: 17:11as rx’d
A.
5 @ 105KG
4 @ 120
3 @ 130
2 @ 137
1 @ 145
3 @ 137
5 @ 130
B. 15:00 Rx
A.
5×185
4×205
3×225
2×245
1×265
3×245
5×245
Should have gone higher across the board
B. 15:06 Wow that was hard. Wanted to get close to @disqus_gOvhsj1FQ2:disqus time but just could not do it.
Dear Jeremy!! great perfromance!!! Part B monster!
Thank you Juan!
A.
5 x 58,5 kg
4 x 67,5 kg
3 x 72 kg
2 x 77 kg
1 x 81 kg
3 x 77 kg
5 x 72,5 kg
B.
20:10 min.
front squats RX, pull-ups with band – pull-ups are my greatest weakness, lost plenty of time on these.
Great squat! For the pull-ups, more negatives in your future! Keep up the solid effort and they will come.
A. 285, 305, 325, 345, 375, 345×3, 325×5
B. 18:30, man you all are cruel!
But you did it! And were super strong. 🙂
BOOM!!! That is some weight! But what is amazing is that is not your PR!
Thanks bro, I’m pretty excited to try 405 soon!!!!
A. 165/185/205/215/225/215/205×5
B. 16:00 Rx’D
Legless! Thanks for this WOD
JAM from Venezuela
Legs! Speedy part b!
Dear Coach Michele, Thanks for your support. I was training during the open M-T-W-T- rest on Friday – OPEN wod Sat – rest Sun. For 5 weeks i followed this pattern. Actually It was hard. I started this week as follow: M-T-W – rest day TH – F-Sat – rest day Sun. Do you think that i am going in the right way? My concern is for example Today (Thursday): Gymnastic Challenge, I will miss this WOD due to my training scheme, at this moment I am thinking to go to the box and perform the WOD on my rest… Read more »
I think switching your rest day to Thursday was a good idea. Don’t worry, Gymnastics won’t always come up on Thursdays. We rotate the focus each day/week so that nobody misses out on anything! As for wanting to complete the Gymnastic Challenge, you could if you want and consider it active recovery (listen to your body here) or you could use it as a warm-up or finisher later this week. How is your body feeling?
HOW TO SAY??? After the Open We got the easter breaking week here at our country, so I did the 15.5 on March28th (Sat), then the box was only open for Monday-Tuesday and Wednesday (March 30th-31st and April 01st). I went to the box on those days, and suddenly I felt with pain the rest of the week … I do not if it was due to the 15.5 (i did it rx’d 10’29”) … I begun on last monday and in the part A i am trying to improve my technique (PR is not my target at least now),… Read more »
A. Off 183#. Set 7 at at 133.
B. 15:19
Done with PFT-style pull-ups (incline pull-ups which are surprisingly hard for me) and 83# front squats (should have gone heavier).
Hoping to have enough time tomorrow for running intervals.
Nice work, Genevive. Do you remember the lean-away pull-ups that have been in some of our finishers (Part C)? Those would be good for you to work on for your PFT test.
I haven’t been able to hit the workouts this week, we had a pt test yesterday (canceled) and then a late training day so 2 days gone.
I decided to go with monday’s first part, and then today’s workout
A) High Hang / Hang Clean 10 sets, worked up to 245lbs
from today A) worked up to a 300lb rep and then hit 275×5 pretty easy
B) ran a slow 3 mile instead, need to start adding miles because of an upcoming change in scenery
Upcoming change in scenery?
A. 225/260/275/295/320×1/305×4 (so mad ! I completely forgot to do my set of 3 @85%)
Nice work, Eric! Self punishment for missing that set. 😉
A. 185# x 5, 215# x 4, 225# x 3, 245# x 2, 255# x1, 225# x 5
B. 19:15 Rx … last run was absolutely brutal. Hand had a quarter-sized rip in it from pull-ups + New Orleans’ humidity
Ouch! Nice work today.
A. 200/230/245/260/275/260/235×5
B. 16:07 135#
Tough day. Mentally not in it so legs felt like jelly.
Way to push through anyway!
a. 125 x 5
145 x 4
155 x 3
165 x 2
180 x 1 (PR)
165 x 3
160 x 5
b. 18:02 RXD
that one sucked!!!
You did it! And your front squats look strong!
That one did suck!!!
A. 370#
277
296
315
296
315
333
B. 185,205,225,245,255
C. 275 -295
D. 15:35 rx
What were the A, B, C, D?
A. 185,215,230,245,260,245,230X5
B. 15:04 RX–Treadmill Run-2:58 first 800, 2 sets of 15 Pus, 5 sets of 5-8 FS, 3 sets of 10 Pus, and a staggering 3:44 second 800.
This one took me to a dark place and my legs are hurting!
Nice work, Nick! you were cruisn on those 800’s.
Nice work Nick!!! The FS took me to a dark place mentally… Well so did the last run, 🙂
A. 250/290/310/325/350/325/315×5
B. 18:05 RX, That was horrible… Pushed the kids in a double stroller during both runs.. they loved it, me not so much.. Front squats 10-10-10 pull ups 10-5-5-5-5 for both sets
Weeeeeeee! Fun! How old are they? Sweet squat, BTW.
My son is 3 he is my workout buddy, and my daughter is 7 months old.. They both like running.. They didn’t get that from me haha… Thanks again for the programming, I am enjoying it a lot, getting some much needed work on my weaknesses
Nice work on 10-10-10 FS. That was my goal, I only made it to 10-10-5-5
Squat and Deadlift 5×5
B. Odette 16:00 with black band for pullups and 45lb bar
Joan 17:05RX completely destroyed, FS were 10/6/5/4/3, last 800 meters I almost walked the first 400 meters, felt like I was part of the Walking Dead, I should have recorded it and send it in for next season……not sure how long it takes to adapt to this climate…….
Yikes. Rough day but just think how this altitude training will help you!
Hahaha that’s exactly how I felt on the run too!
This new altitude is killing me, from what I read it takes about a month to get used to it, so I’ll be suffering for a while
5 days, you are well past the adaptation time… LOL j/k I think to be fully adapted a month or so?
Thats what I thought you know about a week, after some research yeah about a month to 6 weeks, freaking great!
A.85kg 100kg 105kg 110kg 120kg 110kg 100kg (i am trying to wake up my legs..these kilograms felt quite easy..i could put at least 5kg in each set)
B.18.28 (i had finished all the exercises except the last runing at 11+minute..the last 800 killed me)
Solid numbers today!
A. FS 165-185-205-215-225-215 // 5 x 205
B. 14:35 almost Rx (missed the part about “from the ground”)
Run splits 3:30/4:00ish, PU all sets of 10, FS 10-5-5-6-4
Super fast!
I wished I had missed that part
I’m thinking a bunch of cleans would not have made it any easier. My bad, I’m a slacker.
Nice work Andy!!! You were my rabbit today when I did it. But I could not catch you. Super work on this!
Thanks, dude. But, I think I get DQ’d for working off the rack. That was a tough one, quads are mush today.